Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Triceps

Diamond Push-Up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Triceps

Also chest, delts

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hands together under your chest
  2. 2Elbows close to the body
  3. 3Chest to your hands

Most common mistake

Elbows flaring straight out.

Watch a demo
C
For triceps
#18 of 20
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Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • BBodyweight Triceps ExtensionBodyweight

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