Diamond Push-ups
How to do Diamond Push-ups?
Diamond push-ups are a variation of the traditional push-up that specifically targets the triceps more than regular push-ups. By positioning the hands closer together in the shape of a diamond, this push-up increases the load on the triceps, chest, and shoulders, offering a more intense upper body workout.
Diamond push-ups are a highly effective exercise for targeting the triceps while also engaging the chest, shoulders, and core. They are a great addition to any workout routine for those looking to build upper body strength, improve muscle definition, and challenge themselves with a more intense push-up variation.
Steps to Perform a Proper Diamond Push-up
1. Hand Placement:
• Begin in a high plank position, but instead of placing your hands shoulder-width apart, bring your hands together directly under your chest. Form a diamond shape by touching your thumbs and index fingers together.
2. Body Alignment:
• Keep your body in a straight line from your head to your heels, engaging your core, glutes, and quads to maintain proper alignment.
• Your feet should be together or hip-width apart, depending on what feels more comfortable for balance.
3. Lower Your Body:
• Inhale as you slowly bend your elbows, lowering your chest toward the diamond shape made by your hands. Keep your elbows tucked close to your body as you lower yourself.
• Lower your chest until it nearly touches your hands or as far as you can comfortably go.
4. Push Back Up:
• Exhale as you press through your palms, straightening your arms to return to the starting position while maintaining a tight core and neutral spine.
Benefits of Diamond Push-ups
• Targets the Triceps: Diamond push-ups are one of the best bodyweight exercises to target and strengthen the triceps.
• Improves Upper Body Strength: This variation effectively works the chest, shoulders, and arms, providing a comprehensive upper body workout.
• Enhances Core Stability: By keeping your body in a plank position, diamond push-ups help improve core strength and overall stability.
• No Equipment Needed: Diamond push-ups require no equipment, making them a convenient and versatile exercise for any fitness routine.
• Great for Muscle Definition: Consistent practice of diamond push-ups can lead to increased muscle tone and definition, especially in the arms and chest.
• Progression to Advanced Exercises: Diamond push-ups serve as an excellent stepping stone to more advanced push-up variations, helping to build strength and endurance.
Tips for the proper execution of Diamond Push-ups
Elbow Positioning: Keep your elbows close to your body throughout the movement to emphasize the triceps. Flaring the elbows out will reduce the focus on the triceps and increase shoulder strain.
Hand Placement: Make sure your hands form a firm diamond shape, but adjust them slightly outward if you experience wrist discomfort.
Core Engagement: Maintain a tight core and straight body line to prevent sagging hips or arched lower back.
Controlled Movements: Perform the exercise slowly and with control, especially during the lowering phase, to maximize muscle engagement.
Breathing: Inhale as you lower your body, and exhale as you push back up.
Muscles worked when doing Diamond Push-ups
Primary Muscles:
•Triceps: Triceps brachii (back of the arms)
•Chest: Pectoralis major and minor (with more emphasis on the inner chest)
•Shoulders: Anterior deltoids (front of the shoulders)
Secondary Muscles:
•Core: Abdominals and obliques (for stabilization)
•Lower Back: Erector spinae (for spinal stabilization)
•Legs: Quadriceps and glutes (engaged to maintain proper body alignment)
•Forearms: Stabilized throughout the movement due to the close hand placement
Primary Muscle(s):
Middle chest
Triceps
Secondary Muscle(s):
Anterior delt
Equipment needed for Diamond Push-ups
No equipment needed for this exercise.
Adjust the difficulty of Diamond Push-ups
How to make Diamond Push-ups harder?
How to make Diamond Push-ups easier?
How to make Diamond Push-ups harder?
To make Diamond Push-ups harder:
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Increase Time Under Tension: Slow down the movement, especially the lowering phase, to increase the time your muscles are engaged.
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Add Resistance: Wear a weighted vest or place a small weight plate on your upper back to make the exercise more challenging.
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Elevate Your Feet: Place your feet on a raised surface (such as a bench or step), increasing the difficulty by shifting more body weight to your upper body.
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Plyometric Diamond Push-ups: Perform explosive diamond push-ups, pushing off the ground so your hands leave the floor, for added intensity and power.
How to make Diamond Push-ups easier?
To make Diamond Push-ups easier:
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Perform Diamond Knee Push-ups: Start with your knees on the floor while maintaining proper form. This reduces the amount of body weight you need to push and makes the exercise more manageable.
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Shorten the Range of Motion: Lower yourself only halfway instead of going all the way down to reduce the difficulty.
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Perform on an Incline: Place your hands on an elevated surface (like a bench or step) while keeping the diamond hand placement. This reduces the load on your upper body.
