Diamond push ups are a powerful variation of the traditional push-up, specifically targeting the triceps, shoulders, and chest muscles. By altering the hand position, diamond push-ups intensify the workout, making it an excellent exercise for those seeking to build upper body strength and improve their push-up form. In this article, we’ll explore how to perform diamond push-ups correctly, their benefits, and how to incorporate them into your workout routine.
What Are Diamond Push-Ups?
Diamond push-ups are a modification of the regular push-up, where your hands are placed closer together underneath your chest, forming a diamond shape with your fingers. This hand placement shifts the focus of the exercise toward the triceps, inner chest, and front deltoids. The closer hand positioning also increases the demand on your core and stabilizing muscles, making this exercise more challenging than the standard push-up.
How to Perform Diamond Push-Ups
Starting Position: Begin by lying face down on the floor, just as you would for a standard push-up. Position your hands directly beneath your chest, but instead of having them shoulder-width apart, bring them together so that your thumbs and index fingers touch, forming a diamond shape.
Engage Your Core: Keep your body straight from head to heels. Engage your core and glutes to prevent your lower back from sagging.
Lowering Down: Lower your body towards the ground by bending your elbows. Keep your elbows close to your sides to maximize the engagement of your triceps. Lower yourself until your chest almost touches the ground, but do not let your elbows flare outward.
Pushing Back Up: Press through your palms and extend your arms to push your body back up to the starting position. Keep your core tight throughout the movement, and avoid letting your hips sag or pike upward.
Benefits of Diamond Push-Ups
Triceps Development: Diamond push-ups place significant emphasis on the triceps, helping to increase strength and size in this often neglected muscle group. The close hand placement isolates the triceps more effectively than regular push-ups.
Improved Chest and Shoulder Strength: Although the triceps are the primary target, the diamond push-up still engages the chest and shoulders. The inner portion of the chest gets more activation, leading to better chest definition and strength.
Core Stability: As you perform diamond push-ups, your core needs to work harder to stabilize your body. This helps improve core strength and overall body control.
Increased Push-Up Challenge: If you’re looking to level up your push-up routine, diamond push-ups are a great way to add variety and difficulty. They challenge your muscles in different ways, breaking through plateaus and ensuring continued progress.
Tips for Beginners
If you’re new to diamond push-ups, it might be difficult to perform them with perfect form initially. You can start by doing them on your knees to reduce the intensity. Once you build enough strength, gradually progress to performing them on your toes.
