Level
IntermediateDuration
4 weeks (28 days)
For
Anyone who can do
Goal
Complete 25+ consecutive diamond push-ups
A 28-day challenge focused exclusively on diamond (close-grip) push-ups, the gold standard for tricep development. This plan builds you from basic diamond push-ups to high-rep sets, developing powerful triceps, inner chest, and shoulder strength.
Starting max range
5 – 15 push-ups
Prerequisites
Equipment
Master the diamond hand position and build initial endurance
Form Tip
Index fingers and thumbs touching, forming a diamond shape under your chest.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 1 | 3 + 3 + 2 | 8 | Place your hands so your index fingers and thumbs form a diamond shape. |
| Day 2 | 4 + 3 + 3 | 10 | |
| Day 3 | 4 + 4 + 3 | 11 | Keep your elbows close to your body throughout the movement. |
| Day 4 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 5 | 5 + 4 + 4 | 13 | |
| Day 6 | 5 + 5 + 4 | 14 | Lower your chest to your hands, not your hands to your chest. |
| Day 7 | 6 + 5 + 5 | 16 |
Increase rep count while keeping elbows tight to body
Form Tip
Keep elbows tracking along your ribs, not flaring outward.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 8 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 9 | 6 + 6 + 6 | 18 | If diamond position hurts your wrists, use a slightly wider close-grip. |
| Day 10 | 7 + 6 + 6 | 19 | |
| Day 11 | 7 + 7 + 7 | 21 | Squeeze your triceps hard at the top of each rep. |
| Day 12 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 13 | 8 + 7 + 7 | 22 | |
| Day 14 | 8 + 8 + 8 | 24 | Start with incline diamond push-ups if floor versions are too hard. |
Push through the tricep endurance barrier
Form Tip
Lower until your chest touches your hands, then push back up fully.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 15 | 9 + 9 + 8 | 26 | |
| Day 16 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 17 | 9 + 9 + 9 | 27 | Engage your core extra hard -- diamond push-ups challenge stability. |
| Day 18 | 10 + 10 + 9 | 29 | |
| Day 19 | 10 + 10 + 10 | 30 | Rest 90-120 seconds between sets for diamond push-ups. |
| Day 20 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 21 | 11 + 11 + 10 | 32 |
Peak and test your diamond push-up max
Form Tip
If wrists are uncomfortable, widen the hand position slightly -- still close-grip.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 22 | 12 + 11 + 11 | 34 | Your triceps may fatigue before your chest -- this is normal and expected. |
| Day 23 | 12 + 12 + 11 | 35 | |
| Day 24 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 25 | 13 + 12 + 12 | 37 | Try negative-only diamond push-ups (slow lowering) to build strength faster. |
| Day 26 | 13 + 13 + 12 | 38 | |
| Day 27 | 14 + 13 + 13 | 40 | Combine with standard push-ups on alternate days for balanced development. |
| Day 28 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
See how you compare to others your age and gender
Should you do pushups or go running? Compare calories burned, muscle building, time efficiency, and which exercise is better for your goals.
Can't do a pushup yet? This progression plan takes you from wall pushups to full floor pushups with variations for every fitness level.
Why is starting an exercise routine so hard? Learn the science of habit formation and practical strategies to make exercise automatic.
Stop doomscrolling. Start moving. Download Repscroll and turn your phone addiction into a fitness habit.
Download Free on App Store