Diamond Push Ups: Video Tutorial & Exercise Guide
| Workout | Diamond Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Diamond Push Ups: Video Tutorial & Exercise Guide
Diamond Push Ups: 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 to form a diamond shape.
- Step 2: Engage your core and keep your body in a straight line from head to heels. Your feet should be hip-width apart, and your arms should be fully extended.
- Step 3: Lower your chest toward the floor by bending your elbows, keeping your arms close to your body. Aim to bring your chest down to the diamond shape made by your hands.
- Step 4: Push through your palms to extend your arms and return to the starting position. Keep your core tight and avoid letting your hips sag or rise.
- Step 5: Repeat for the desired number of reps, maintaining control and proper form throughout the movement.
Diamond Push Ups: Overview
Diamond Push Ups are a more advanced variation of the traditional push-up, specifically targeting the triceps, chest, and shoulders. By placing your hands close togClaude in a diamond shape, this exercise increases the challenge on the triceps while still engaging the chest and core.
This exercise is an excellent choice for building upper body strength and muscle definition, especially for those focusing on tricep development. Diamond Push Ups are also great for improving shoulder stability and core strength.
Diamond Push Ups: Benefits
Diamond Push Ups primarily target the triceps, helping to build strength and muscle definition in the back of the arms. This exercise also engages the chest, particularly the inner chest, and shoulders, making it a great compound movement for upper body strength.
The core is heavily engaged to maintain proper body alignment throughout the movement, which helps improve core stability and strength. This exercise also promotes shoulder health by requiring controlled movement and stabilization in the shoulder joint.
Diamond Push Ups are an excellent bodyweight exercise that can be performed anywhere without equipment, making them a convenient addition to any workout routine.
Diamond Push Ups: Pro Tips & Advanced Techniques
Keep your elbows close to your body throughout the movement to maximize tricep engagement and prevent shoulder strain. Focus on slow, controlled movements rather than rushing through the reps. If you're looking to increase the challenge, try elevating your feet or adding a weight vest. Ready to sculpt your triceps and chest? Let’s push it up!
Diamond Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Diamond Push Ups: Frequently Asked Questions (FAQs)
What muscles do Diamond Push Ups target?
+Diamond Push Ups primarily target the triceps but also engage the chest, shoulders, and core for stability and strength.
Are Diamond Push Ups harder than regular push-ups?
+Yes, Diamond Push Ups are more challenging because the close hand placement puts more emphasis on the triceps, making it harder to push your body weight.
How can I make Diamond Push Ups easier?
+If Diamond Push Ups are too difficult, you can modify them by performing them on your knees or using an elevated surface to decrease the resistance.
How often should I include Diamond Push Ups in my routine?
+Include this exercise 2-3 times per week as part of your upper body or tricep workout. It pairs well with other push-up variations or tricep-focused exercises for a balanced routine.
What common mistakes should I avoid?
+Avoid flaring your elbows out to the sides, as this can put unnecessary strain on your shoulders. Keep your elbows close to your body and maintain a straight line from head to heels.
