Incline Diamond Push-Up

Incline Diamond Push-Up – The Killer Move For Stronger Chest And Triceps

Have you ever been stuck between two exercises, one too easy and another too hard? Knee push-ups are too easy and regular push-ups are still too hard? There are incline diamond push-ups to the rescue.

Try adding incline diamond push-ups into your pushing workout routine and you will be able to do regular push-ups or diamond push-ups in no time.

What Are Incline Diamond Push-Ups?

Incline diamond push-ups are pushing exercises performed with your hands on an elevated surface. Your index fingers and your thumbs touch, forming a diamond shape on a bench. This is where the name comes from.

When you are doing push-ups from this position it will be easier to do than the push-ups on the floor. It’s because your body is angled and the force on your muscles is lessened.

The diamond shape ensures that this version of push-ups works more your triceps than with the regular wider-positioned hands.

So, if you want to place more emphasis on your triceps, but diamond push-ups on the floor are still too hard, incline diamond push-ups are an excellent choice.

How To Do Incline Diamond Push-Ups?


Place your palms on an elevated surface like a bench. Your hands are close together with your index fingers and your thumbs touching, thus forming a diamond shape.

Plant your feet on the ground by standing on your toes. Your body is straight from your head to your feet.

Downward movement:

Lower down by bending your arms at the elbows. Keep your abs engaged to keep your body straight. Aim to touch the bench with your chest.

Upward movement:

Rise back up by straightening your arms. Keep pushing away from the bench until your arms are straight and you are back in the starting position.

Repeat for 5 – 8 reps in 3 sets. If you can do more than 15 reps in a set it’s time to move to more difficult exercises in the push-up progression.

Incline Diamond Push-Ups Benefits

Now, let’s examine the most important benefits of incline diamond push-ups:

  • Enabling progression: By doing this exercise while regular push-ups and diamond push-ups are still too hard, you will be able to strengthen your triceps and chest muscles. It will allow you to continue working out and progressing to more difficult exercises.
  • Strengthen your triceps and chest muscles: With this exercise, you will be able to strengthen your triceps and chest muscles.
  • Strengthen your core: To be able to hold your body straight you will must engage your core muscles. This will help you strengthen your core.
  • Improved posture: Your core muscles, especially your lower back and abs are the muscles most important for keeping your body straight. So, with this exercise, you will also improve your posture.

Tips For Proper Form

Incline Diamond Push-Up

To get the most out of this exercise there are a few things to look for. So if you want your chest and triceps on fire this is how to do it properly.

  • While doing the motions concentrate on keeping your body in a straight line. Don’t let your booty drop or go up in the air while moving. Engaging your abs and glutes will help you stay straight.
  • Do the move in the full range of motion for the maximal muscle engagement. Touch the bench at the lowest point and completely straighten your arms in the top position.
  • Keep on breathing while doing this exercise.

Incline Diamond Push-Ups Variations

Incline diamond push-ups are one of the pushing exercises targeting primarily your triceps and chest muscles. But there are also other options you can try, especially if this exercise is too easy or too hard for you.

Here is a list of easier skills you may try before tackling this exercise:

There are also harder skills than incline diamond push-ups. Here are some of them:

You can now see, whatever your current strength level, you can find an exercise that’s just right for you. Look at the exercises found in a push-up progression and you may find the skill that fits you perfectly.

Incorporating Incline Diamond Push-Ups Into Your Workout

Of course, you can do this exercise as the only exercise you are doing in a workout. It’s better to do something than nothing. You simply do 3 sets with 5-8 reps in a set and you are done.

On the other hand, if you can spare 30 min for a complete workout it’s better to include this exercise with others in a workout routine.

There are several ways to incorporate this movement into your workouts. One is simply using this skill in a push workout routine. The other is using it in a whole-body workout.

For best results do this exercise 2-3 times per week.


Here we examined the ins and outs of this excellent skill. It’s the perfect move for building your triceps and chest muscles. It will also help you build a stronger core and improve your posture as a side effect.

As with other exercises, remember to breathe while you do it. Also, try other variations and see which of those is the best match for your current ability.

Now it’s time to stop reading and start doing. Let’s pump those muscles, shall we?


If you go step by step through a push-up progression, you will slowly build your strength. This will help you do incline diamond push-ups safely. If you worry about injury, rather start with the easiest exercise in progression. Work your way slowly to the incline diamond push-up to be on the safe side.

This exercise is harder to do than incline push-ups because of the hand positioning. When your hands are closer together, your arms, especially your triceps muscles will have to work more. This makes the diamond push-up version harder than the regular push-up where your hands are wider apart.

Both incline and incline diamond push-ups have their place in your workouts. Yes, the diamond version will be harder to do. But it doesn’t mean it’s better or more effective than the regular incline push-up. Incline push-ups will work more on your chest muscles, while the diamond version will work more on your triceps. Both are effective pushing exercises. It’s just a matter of which muscle groups you like working more, your chest or your triceps.

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