Diamond-Triangle Push Ups: 4 Proven Benefits And How To Execute

If you’re looking for effective and challenging triceps exercise, the diamond-triangle push-ups are one of the best push-up variations that will get your arms burning, building more strength in a hurry. We’re going to talk more about diamond-triangle push-up benefits, muscles worked, and how they can improve your training and aesthetics.

What Are Diamond-Triangle Push Ups

Diamond also referred to as triangle push-ups are a push up variation that specifically targets the triceps. Triangle push-ups are more advanced and challenging than a standard push up. By bringing your hands together in the form of a triangle, your bodyweight is shifted to your triceps instead of your chest and shoulders, turning it into one of the best triceps exercises.

Diamond Push Up Muscles Worked 

The diamond-triangle push up works multiple muscles groups in the upper body, mainly the triceps, shoulders, core, and chest. An EMG study published by the American Council Of Exercise (ACE) found that the diamond-triangle push up exhibits the greatest muscle activity of any triceps exercise [R].

Diamond-Triangle Push Up Benefits

1. Isolates Your Triceps

According to the American Council of Exercise, the diamond-triangle push up is the best and most effective triceps exercise, activating and recruiting all three head of the triceps throughout the entirety of the movement, to help build more strength and muscle mass.

2. Builds More Strength And Muscle

Effective, isolated resistance movements will help build more muscle mass and strength. Time under tension and range of motion are two very important factors in building more muscle. The diamond-triangle elicits full range of motion and is under tension throughout the entirety of the movement, making it extremely effective at building more muscle and strength.

A study published in the Journal Of Strength And Conditioning, compared three different pushup variations using electromyographic EMG to investigate muscle stimulation and activity of the chest and triceps. Of the three variations (wide, shoulder width, and narrow) EMG activity was greater in both muscle groups from the narrow or diamond pushup position [R].

3. You Don’t Need Weights

What’s unique about the diamond-triangle push up, is that by simply moving your hands closer in proximity, you essentially create the most effective triceps exercise, without the need of any gym equipment, or free weights. You can firm up those arms and get them burning right from your living room.

4. Builds Core Strength

The diamond-triangle push up recruits your entire core throughout the movement, building more core strength and stability. More core strength will translate to better functional movement, bigger lifts, and better athleticism throughout other movements. 

How To Perform The Diamond-Triangle Push Up

The triangle push-up derives its name from the hand position placement during the exercise. Unlike the traditional placement, where the hands are positioned beneath the shoulders, the triangle push up involves placing the thumbs and forefingers together in the shape of a diamond or triangle.

  • Begin the movement by getting on all fours and assume a high plank position.
  • Position your hands in a triangle, with your thumbs and forefingers touching, underneath your chest and feet in line with your hips.
  • Contract and brace your core, thighs, and glutes
  • Slowly lower your chest to the ground ensuring your elbows are pointing backwards not out
  • Do not allow your low back to sag or your hips to hike upward during the downward phase.
  • Continue to lower yourself until your chest or chin touches the floor, then push yourself back up.
  • You have now completed one rep, continue for 10-12 reps for 3-4 sets.

Diamond Triangle Push Ups: Takeaway

The diamond-triangle push-up is undoubtedly one of the best triceps exercise. Studies suggest that with more muscle activity, time under tension and wider range of motion, you can build more muscle mass, strength, and improve body composition. Add the diamond-triangle push up to your programming to improve your arm day training day split and athletic performance. 

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself. We teach you how to enjoy the foods you love in the right amounts, so you can fit into your favorite pair of jeans, hit your health and fitness goals, and be healthy and happy. We guide you through making sound nutritional decisions and teach you along the way, so you can learn how to take control of your health, and discover what if feels like to live again.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


Featured products

Rs. 4,700
8 reviews
Rs. 3,900
8 reviews
Rs. 5,400
8 reviews

Join Over 1,000,000 Fans

Get exclusive access to discounts and the latest on fitness, nutrition, and wellness delivered straight to your inbox

Free domestic shipping

Free shipping on domestic orders over $99

Free Content & Exclusive Sales

Join our email list and receive member-exclusive promos

Top-notch support

We're committed to an amazing customer experience

Secure payments

Your payment information is encrypted and never compromised