With an emphasis on the triceps and core, diamond pushups are complex exercises you can perform at home or in the gym. The trick is to arrange your hand in a triangle in the middle of your chest. One hand’s thumb and index finger touch the other’s thumb and index finger, forming a diamond-shaped pattern.
Table of Contents
- How To Do Diamond Pushups?
- Diamond Push-Up Common Mistake
- What are The Benefits of Diamond Pushups?
- What are The Different Variations of Diamond Pushups?
- Diamond PushUps Vs Regular Push Ups
- The Takeaway
How To Do Diamond Pushups?
1. Get On All Fours
Get down on your hands and knees and make a diamond or triangle shape with your hands by fusing your thumbs and index fingers. Place the diamond exactly in the middle of your chest.
Imagine that your palms are aligned with your shoulders. Further, to activate your lats, rotate your shoulders outward. In comparison to typical push-ups, your grip will be much smaller.
2. Straighten Out Your Legs
Extend your legs so your knees are off the floor to perform a push-up. Straight and contiguous feet are ideal. Using your core, glutes, and quadriceps, ensure your back is straight and neither too high nor sagging.
3. Elbows in a 45 Degrees Angle
Keep your elbows close and bend to your body to form a 45-degree angle with your torso. The flare out of them is not acceptable. Tricep activation will be maximized as a result.
4. Lower Yourself Down Steadily
Take a deep breath through your nose, tighten your glutes and core, and then lower your body toward the floor until your elbows align with your ribcage. At the bottom of the movement, take a brief pause.
5. Push Back Up Steadily
Exhale, hold your alignment, compress your chest, and straighten your elbows to start the upward movement. As you push back up to the beginning position, your shoulder blades should retract and your arms should be locked out.
Diamond Push-Up Common Mistake
1. Elbows Flared Out
Don’t let your elbows flare out too much; keep them close to your body. Moreover, to increase tricep activation, maintain a 45-degree angle between your body and arm.
What are The Benefits of Diamond Pushups?
1. Target Your Triceps
The diamond pushups are among the best workouts for building triceps strength and definition at the back of the arms. In particular, there is no better workout than the diamond pushups to activate your triceps, the largest arm muscle group.
Moreover, this study reveals that a broader grip activates the pectoralis major muscles. At the same time, a narrower grasp activates the triceps brachii, depending on the variation in hand spacing.
2. Increase Core Stability and Strength
The base of support is smaller, and the placement of the hands is narrower in this exercise. Your rectus abdominis and transversus abdominis, two of your abdominal muscles’ stabilizer muscles, are activated as a result.
You may move in any direction and maintain better balance due to the stabilizing effects of your core. Enhancing stability and balance while performing daily tasks will undoubtedly benefit you.
3. No Equipment Required
Since it doesn’t need gym equipment, this is a fantastic option for workout routines outside the gym. You may exercise anywhere In your home, at the gym, or even on the beach. Your body is all that is required.
4. Works on Multiple Muscles of Your Body
Using your upper body and lower body simultaneously, the diamond pushups is a complex exercise. When done correctly, this exercise activates the pectoralis major, anterior deltoids, oblique, triceps, and abdominals. Additionally, it activates the glutes and quadriceps muscles in your lower body.
What are The Different Variations of Diamond Pushups?
1. Incline Diamond Pushups
This variant concentrates more on your lower chest and back muscles. This variation is simpler because it uses an elevated platform, like a bench or plyometric box.
Because more weight is now on your legs rather than your arms, your upper body will be lighter, reducing the strain on your triceps and allowing you to perform more repetitions.
2. Decline Diamond Pushups
The decline diamond pushups concentrate more on the upper chest and anterior deltoids than the incline variation. It is more difficult because your upper body carries more weight, adding to the load.
Diamond PushUps Vs Regular Push Ups
Push-ups with a diamond or triangular grip differ from regular push-ups primarily by the position of the hands. More triceps will be activated during the movement if your hands are placed closer together. On the other hand, if you spread your hands out more, the action will activate your chest more.
Depending on your objectives, either exercise is excellent for general fitness. Moreover, to put it simply, normal push-ups are better for isolating the chest, but diamond pushups are better for the triceps.
You should add diamond pushups to your chest and triceps workouts because they are great upper-body exercises. Since all you need to build muscle anywhere in your body and the floor, this is ideal if you work out at home or while traveling.