Close Grip Diamond Push Ups: Video Tutorial & Exercise Guide
| Workout | Close Grip Diamond Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Close Grip Diamond Push Ups: Video Tutorial & Exercise Guide
Secondary Muscles Group
Close Grip Diamond Push-Up: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands close togClaude directly under your chest. Position your thumbs and index fingers so they form a diamond shape (hence the name “diamond push-up”).
- Step 2: Keep your body in a straight line from your head to your heels by engaging your core. Your feet should be about shoulder-width apart, and your elbows should be slightly tucked in.
- Step 3: Lower your chest toward your hands, keeping your elbows close to your body as you descend. Make sure your chest almost touches your hands at the bottom of the movement.
- Step 4: Push through your palms to extend your arms and return to the starting position, keeping your core tight and your body in a straight line.
- Step 5: Repeat for the desired number of reps, ensuring that your form remains consistent throughout the exercise.
Close Grip Diamond Push-Up: Overview
The Close Grip Diamond Push-Up is a challenging bodyweight exercise that primarily targets the triceps, but it also engages the chest, shoulders, and core. The narrow hand placement increases tricep activation, making this variation more difficult than standard push-ups.
This exercise is excellent for building upper-body strength and muscle definition, particularly in the triceps and chest. It’s a versatile movement that can be performed anywhere, without the need for any equipment.
Close Grip Diamond Push-Up: Benefits
Diamond Push-Ups are highly effective at isolating the triceps, helping to build strength and definition in the upper arms. The exercise also engages the chest and shoulders, improving overall upper-body strength and stability.
Additionally, this push-up variation helps develop core strength, as maintaining proper form requires engaging the abdominal muscles throughout the movement. It’s a great exercise for building functional strength and enhancing body control.
Close Grip Diamond Push-Up: Pro Tips & Advanced Techniques
Keep your elbows tucked close to your body to maximize tricep activation. Focus on slow, controlled reps, especially on the descent, to increase time under tension. If you want to increase the difficulty, try elevating your feet on a bench or adding a weighted vest. For a simpler variation, perform the exercise on your knees until you build enough strength to perform full diamond push-ups.
Close Grip Diamond Push-Up: Progression Plan
Beginner
Intermediate
Advanced
Close Grip Diamond Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Close Grip Diamond Push-Ups target?
+Diamond Push-Ups primarily target the triceps, but they also work the chest, shoulders, and core, making them an effective upper-body exercise.
How can I make Diamond Push-Ups easier?
+If the full diamond push-up is too challenging, start by performing the movement on your knees or against an elevated surface like a bench or wall.
How do I increase the difficulty of Diamond Push-Ups?
+To increase difficulty, elevate your feet on a bench or add resistance with a weighted vest or resistance bands. You can also try pausing at the bottom of the movement to increase time under tension.
How often should I do Diamond Push-Ups?
+Incorporate Diamond Push-Ups 1-2 times per week as part of your upper-body or tricep workout routine. They pair well with other pushing exercises for balanced development.
What common mistakes should I avoid?
+Avoid flaring your elbows out or letting your hips sag. Focus on keeping your elbows tucked in and your body in a straight line from head to heels for optimal form.
