How Many Diamond Pushups Should I Do a Day?

Diamond pushups, also known as triangle pushups, are a popular variation of the traditional pushup exercise. This article will provide a simple guide to help you determine how many diamond pushups you should do each day to achieve your fitness goals effectively and avoid potential injury. Whether you're a beginner or an experienced fitness enthusiast, understanding the right amount of diamond pushups for your daily routine is essential for progress.

Factors to Consider:

  • Fitness Level: Your current fitness level plays a significant role in determining the number of diamond pushups you should do each day. If you're new to pushups or have limited upper body strength, it's important to start with a lower volume and gradually increase over time. Beginners should focus on building a foundation of strength and endurance before taking on more challenging routines.
  • Overall Strength: Consider your upper body strength, particularly the strength of your triceps and chest muscles. Diamond pushups primarily target the triceps, but they also engage the chest and shoulder muscles. The stronger these muscles are, the more diamond pushups you can comfortably perform. However, it's crucial to avoid overexertion and maintain proper form throughout the exercise.
  • Personal Goals: Your specific fitness goals will influence the number of diamond pushups you should aim for daily. Whether you're looking to build muscle, increase endurance, or simply improve overall fitness, your target repetitions will vary accordingly. Determine whether your focus is on strength, muscular endurance, or a combination of both.



  • Start with a conservative approach: Aim for 2-3 sets of 5-10 diamond pushups per day.
  • Focus on maintaining proper form: Place your hands on the floor, forming a diamond shape with your thumbs and index fingers.
  • Gradually increase repetitions: Add 1-2 repetitions to each set every few days until you can comfortably perform 3 sets of 15-20 pushups.
  • Rest and recovery: Allow at least one day of rest between diamond pushup sessions to give your muscles time to recover.


  • Aim for 3-4 sets of 12-15 diamond pushups per day.
  • Emphasize consistent practice: Perform diamond pushups regularly, allowing sufficient rest between sessions to avoid overexertion.
  • Incorporate progressive overload: Increase the number of repetitions or sets gradually every 1-2 weeks to challenge your muscles and stimulate further growth.
  • Explore variations: Try elevating your feet on an elevated surface or using different hand positions to add variety to your routine.


  • Perform 4-5 sets of 15-20 diamond pushups per day.
  • Implement variations: Experiment with different hand positions or elevate your feet to intensify the exercise and continue challenging your muscles.
  • Listen to your body: Pay attention to any signs of overtraining or excessive strain and adjust your routine accordingly.
  • Recovery and variety: Allow adequate rest days between intense diamond pushup sessions to promote recovery and prevent overuse injuries. Consider incorporating other upper body exercises to maintain a well-rounded workout routine.


Determining the number of diamond pushups to do each day depends on several factors, including your fitness level, strength, and personal goals. Starting with a conservative approach and gradually increasing repetitions over time is a recommended strategy for beginners, while intermediate and advanced individuals can aim for higher volumes. Remember to maintain proper form, allow sufficient rest, and listen to your body to avoid injury. Regular practice and progressive overload will help you achieve your fitness goals effectively.

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