Diamond push ups / tight push ups

Close-grip push-ups primarily target the triceps (musculus triceps brachii) during training. Additionally, you also engage the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the major chest muscle (musculus pectoralis major), although the latter is only subordinate in training during close-grip triceps push-ups. The wrist extensors (musculus extensor carpi) also play a supportive role.

Classic tight triceps push-ups

When delving into tricep exercises, one inevitably encounters the classic close tricep push-up. In the following section, you'll learn all about the correct body position and optimal execution.

Body Position

To begin the classic close tricep push-up, start by lying on the floor. Place your hands under your chest with approximately two to three hand-widths of space between them. Your hands should be facing upward, and your elbows should be close to your body. Tighten your entire body, keeping it mostly straight.

Execution

To execute the movement, push yourself up with your arms while exhaling. The motion should be entirely without momentum. Keep your elbows close to your body, moving backward at the sides. Do not fully extend your arms; maintain a slight bend in the elbows. Return to the starting position until your chest is almost on your hands, inhaling as you do so.

Close Push-Ups for Advanced

Additionally, you can perform close push-ups for your triceps on your knees – this variation is somewhat easier and therefore suitable for beginners. Interlace your feet, place your hands under your shoulders, and initiate the movement by slowly and controlledly lowering your body. Keep your elbows close to your body and moving backward. Once at the bottom, pause briefly just above the ground. Then, push yourself back up using your triceps while exhaling.

Diamond push ups

Diamond push-ups are among the most popular variations of push-ups. The name comes from the position of your hands, forming a triangle on the floor resembling a diamond. In the following section, you'll learn more about the body position and the sequence of movements to perform this exercise carefully for your upper arms.

Body Position

For diamond push-ups, start by getting down on the floor. Place your hands under your chest, inclined inward at a 45-degree angle. The fingers should be slightly overlapping, creating a small triangle resembling a diamond between your hands. Your feet or knees are on the floor, and the legs are stretched. Keep the elbows close to the body throughout the entire exercise.

Execution

Begin the diamond push-ups by lowering your body slowly and moderately. The elbows should not move away from the body. Breathe in slowly, stopping when your chest is just above the ground. Then, push your body back up using your triceps and exhale. In the end position, your arms are almost fully extended, with a slight bend remaining.

Diamond Push-Ups for Advanced

You can also perform diamond push-ups in the easier variation on your knees. The sequence of movements remains the same, but your calves and feet are stretched into the air. Only your knees serve as fixed points on the ground next to your hands. Ensure that you do not spread your elbows away from your body. Inhale as you lower your body and exhale as you push it back up.

Common mistakes with tight push-ups

Due to the straightforward execution, close push-ups are suitable even for beginners. However, there are common mistakes to be aware of to ensure a problem-free tricep workout.

✅ Arms too far apart: When athletes position their arms too wide, they shift the focus to chest training. In close push-ups, the hands should be placed close under the chest.

✅ Hunched posture: Keep the upper body straight, forming a line with the legs. Avoid hunching during close push-ups.

✅ Elbows away from the body: During diamond push-ups, ensure that your elbows remain consistently close to your body. Avoid spreading them out.

✅ Arms fully extended: Additionally, avoid fully extending your arms. Maintain a slight bend in the elbows to protect your elbow joints.

Alternatives and similar exercises to tight push-ups

For those searching for suitable tricep exercises, the options are plentiful. There are numerous alternatives that can bring variety to your workout routine. Here is an overview of other variations you can incorporate to train your triceps, complementing close push-ups.