Arms · Bodyweight
Decline Diamond Push-up
How to do the decline diamond push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Place your hands together under your chest forming a diamond with your thumbs and index fingers, and rest your feet on a bench so your body angles downward. Lower your chest toward your hands by bending your elbows, then press back up to full extension. The decline angle and narrow hand position load the lower chest and triceps hard.
- 1Feel your triceps and lower chest drive the press from the decline
- 2Keep your core tight and body straight from head to toe
- 3Lower until your chest nearly touches your hands, then press up strongly
Common mistakes
- Avoid letting your hips sag or pike up
- Don't flare your elbows wide; keep them tracking back
- Avoid craning your neck; keep it neutral
Muscles worked
The decline diamond push-up mainly works the triceps, lower chest, and mid chest, with the upper chest, upper abs, and front delts assisting.
- TricepsPrimary
- Lower ChestPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the decline diamond push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.