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
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