Diamond Push Up

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A push up variation where the hands are placed close together, rather than just outside shoulder width apart. This puts significantly more emphasis on the triceps rather than the chest.

The Basics

The diamond push up is primarily used as a strength exercise. It is classified as a horizontal upper push movement. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Push Up

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Planche Push Up

Bench Press

Dip

Push Up

Planche

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Tricep Extension

Overhead Press

Back Lever

Lateral Raise

Handstand Push Up

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Front Lever Row

Single Arm Supported Row

Bent Over Row

Inverted Row

Front Lever

Front Lever Raise

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	5	43	81	119	157
130	3	43	84	124	164
140	1	43	85	128	170
150	-2	43	87	131	175
160	-4	42	88	134	180
170	-7	41	89	137	185
180	-9	41	91	141	191
190	-11	40	92	144	196
200	-14	39	93	146	200
210	-17	38	93	149	204
220	-20	37	94	151	208
230	-22	36	95	154	213
240	-26	35	95	156	216
250	-29	33	95	158	220
260	-32	32	96	159	223

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	-3	26	55	83	112
110	-6	25	56	86	117
120	-8	24	56	89	121
130	-10	24	58	92	126
140	-13	22	58	94	130
150	-17	21	59	96	134
160	-20	19	59	98	137
170	-23	18	58	99	140
180	-26	17	59	102	144
190	-29	15	59	103	147
200	-33	13	58	104	150
210	-36	11	58	105	152
220	-40	9	57	106	154
230	-43	7	57	107	157
240	-46	5	57	108	159

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	5	43	81	119	157
130	3	43	84	124	164
140	1	43	85	128	170
150	-2	43	87	131	175
160	-4	42	88	134	180
170	-7	41	89	137	185
180	-9	41	91	141	191
190	-11	40	92	144	196
200	-14	39	93	146	200
210	-17	38	93	149	204
220	-20	37	94	151	208
230	-22	36	95	154	213
240	-26	35	95	156	216
250	-29	33	95	158	220
260	-32	32	96	159	223

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	-3	26	55	83	112
110	-6	25	56	86	117
120	-8	24	56	89	121
130	-10	24	58	92	126
140	-13	22	58	94	130
150	-17	21	59	96	134
160	-20	19	59	98	137
170	-23	18	58	99	140
180	-26	17	59	102	144
190	-29	15	59	103	147
200	-33	13	58	104	150
210	-36	11	58	105	152
220	-40	9	57	106	154
230	-43	7	57	107	157
240	-46	5	57	108	159

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	5	43	81	119	157
130	3	43	84	124	164
140	1	43	85	128	170
150	-2	43	87	131	175
160	-4	42	88	134	180
170	-7	41	89	137	185
180	-9	41	91	141	191
190	-11	40	92	144	196
200	-14	39	93	146	200
210	-17	38	93	149	204
220	-20	37	94	151	208
230	-22	36	95	154	213
240	-26	35	95	156	216
250	-29	33	95	158	220
260	-32	32	96	159	223

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	-3	26	55	83	112
110	-6	25	56	86	117
120	-8	24	56	89	121
130	-10	24	58	92	126
140	-13	22	58	94	130
150	-17	21	59	96	134
160	-20	19	59	98	137
170	-23	18	58	99	140
180	-26	17	59	102	144
190	-29	15	59	103	147
200	-33	13	58	104	150
210	-36	11	58	105	152
220	-40	9	57	106	154
230	-43	7	57	107	157
240	-46	5	57	108	159

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	5	43	81	119	157
130	3	43	84	124	164
140	1	43	85	128	170
150	-2	43	87	131	175
160	-4	42	88	134	180
170	-7	41	89	137	185
180	-9	41	91	141	191
190	-11	40	92	144	196
200	-14	39	93	146	200
210	-17	38	93	149	204
220	-20	37	94	151	208
230	-22	36	95	154	213
240	-26	35	95	156	216
250	-29	33	95	158	220
260	-32	32	96	159	223

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	-3	26	55	83	112
110	-6	25	56	86	117
120	-8	24	56	89	121
130	-10	24	58	92	126
140	-13	22	58	94	130
150	-17	21	59	96	134
160	-20	19	59	98	137
170	-23	18	58	99	140
180	-26	17	59	102	144
190	-29	15	59	103	147
200	-33	13	58	104	150
210	-36	11	58	105	152
220	-40	9	57	106	154
230	-43	7	57	107	157
240	-46	5	57	108	159