Diamond Push-Up

Diamond Push-Up is one of the top chest exercises using bodyweight. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Lie or sit with a stable back and retract your shoulder blades down and back.
• Grip diamond push-up slightly wider than shoulder width with straight wrists.
• Lower the weight under control (1–2 seconds) until it lightly touches your mid-chest or reaches your safe range.
• Drive the weight up explosively while exhaling, keeping shoulder blades locked in.
• Complete your target reps (8–12 for hypertrophy, 4–6 for strength) with 90–180s rest between sets.

Tips

• Brace glutes and core for full-body tension.
• Elbows at 45–75° from your torso — not flared to 90° — to protect the shoulder.
• Keep wrist stacked directly over the elbow throughout the lift.
• Use a spotter when going heavy.

Common mistakes

• Letting shoulder blades lift off the bench — you lose power and risk injury.
• Bouncing the bar off the chest instead of controlling the descent.
• Lifting the feet off the floor and losing whole-body stability.
• Grip too wide — shifts stress onto shoulders instead of the chest.

How many sets and reps of Diamond Push-Up should I do?

3–4 sets × 8–12 reps for hypertrophy, or 4–5 × 4–6 for strength, with 90–180s rest.

Is Diamond Push-Up good for beginners?

Diamond Push-Up requires a strength base. If you're new, work easier variations for the same muscle first.

What are the best alternatives to Diamond Push-Up?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Diamond Push-Up every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Diamond Push-Up burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.