At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Triceps |
| Also works | Chest, Front Deltoids |
The movement, step by step.
- Place the hands closer together beneath the chest on a stable surface.
- Set a steady plank position; elevate the hands if needed.
- Bend the elbows and lower the chest without collapsing the shoulders.
- Press back up while keeping the trunk and hips together.
Technique cues
- Choose a wrist position you tolerate.
- Keep the elbows moving comfortably near the torso.
- Reduce the load before sacrificing control.
Common mistakes
- Forcing the hands into a painful shape.
- Using momentum to lift the chest while the hips stay low.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Diamond Push-Up, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.