Diamond Push-up
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
TricepsPrimary · 100%
ChestSecondary · 60%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Triceps~54h
Chest~72h
Programming notes
Diamond Push-up is driven by the triceps, with chest assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.