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Diamond Push-Up

Also called: Close-grip push-up, triangle push-up

Primary muscles: Triceps brachii

Secondary muscles: Anconeus

Joints / actions: Elbow joint (humeroulnar joint) (extension)

Plane: sagittal

Equipment: bodyweight

What it is

A push-up performed with the hands close together beneath the chest, thumbs and index fingers forming a diamond shape.

Purpose

Loads the elbow through a full pressing range with the hands close together, emphasizing the triceps and anconeus and challenging elbow stability.

Starting position

Start in a plank/push-up position with hands close together beneath the chest, forming a diamond shape with the thumbs and index fingers.

Step by step

Keeping the elbows tracking back near the body (not flaring out), lower the chest toward the hands.
Pause briefly near the bottom.
Push back up to the starting position, extending the elbows fully.

Breathing

Inhale as you lower; exhale as you push up.

Coaching cues

"Elbows track back, not out to the sides; full range, controlled tempo."

Common mistakes

Letting the elbows flare out to the sides; sagging the hips; only completing a partial range of motion.

Easier regression

Perform from the knees, or with hands elevated on a bench or step.

Harder progression

Add a pause at the bottom, elevate the feet, or add external load (a weighted vest).

Alternatives

Standard push-up, close-grip bench press, triceps pushdown (Arms region).

Who may benefit

Those with solid push-up strength wanting more triceps/elbow-extension emphasis and stability challenge.

Who should modify or avoid it

Those with elbow or wrist pain in this hand position should regress to a standard-grip push-up or reduce load.

Why this exercise works

The close hand position increases the demand on the triceps and anconeus to extend the elbow through a full pressing range while also challenging them to keep the elbow tracking stably, rather than flaring, under load.

⚠ Safety note

This is a more demanding elbow-loading variation than a standard push-up; build up standard push-up strength first if the close-hand position causes elbow discomfort.

Sources

“The triceps brachii, assisted by the anconeus, extends the elbow through a full pressing range of motion.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19