Arms · Bodyweight
Diamond Press
How to do the diamond press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Get into a push-up position and bring your hands together under your chest so your thumbs and index fingers form a diamond. Keep your body in a straight line and lower your chest toward your hands, then press back up. The narrow hand position loads the triceps hard.
- 1Your triceps working to press your body back up
- 2Your elbows tracking close to your sides
- 3A tight straight line from head to heels
Common mistakes
- Flaring your elbows out wide away from your ribs
- Letting your hips sag or pike up
- Cutting the range short instead of lowering chest to hands
Muscles worked
The diamond press mainly works the triceps and mid chest, with the front delts, upper chest, lower chest, and upper abs assisting.
- TricepsPrimary
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- ForearmsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the diamond press 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.