Incline Diamond Push Ups: Video Tutorial & Exercise Guide
| Workout | Incline Diamond Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bench |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Incline Diamond Push Ups: Video Tutorial & Exercise Guide
Incline Diamond Push-Up: Step-by-Step Guide
- Step 1: Find a sturdy elevated surface, such as a bench or box, and place your hands on it close togClaude. Position your thumbs and index fingers to form a diamond shape.
- Step 2: Step back into a high plank position with your body in a straight line from your head to your heels. Your feet should be positioned about hip-width apart, and your core should be engaged to maintain body alignment.
- Step 3: Begin the movement by bending your elbows and lowering your chest toward your hands, keeping your elbows close to your sides to maximize tricep activation.
- Step 4: Lower your chest until it almost touches your hands, making sure to keep your body in a straight line. Pause briefly at the bottom.
- Step 5: Push through your palms to extend your arms, returning to the starting position while maintaining control and proper form. Repeat for the desired number of reps.
Incline Diamond Push-Up: Overview
The Incline Diamond Push-Up is a push-up variation that emphasizes the triceps, chest, and shoulders while placing less stress on the wrists and upper body. By elevating the hands, this version is easier than a traditional diamond push-up, making it a great exercise for those building strength or looking for a less intense variation. It’s a highly effective bodyweight exercise for targeting the upper chest and triceps, helping to improve muscle tone and upper-body strength.
This exercise is excellent for individuals working on building upper-body strength, particularly in the arms and chest. It’s also a good option for those who want to work on push-up variations without overloading their shoulder joints.
Incline Diamond Push-Up: Benefits
Incline Diamond Push-Ups target the triceps more than standard push-ups, while also engaging the chest and shoulders. The inclined position reduces the load on the upper body, making the exercise more accessible for beginners or those working on increasing their push-up strength.
This variation is also easier on the wrists and shoulders, making it a safer option for individuals with joint discomfort. Incline Diamond Push-Ups are great for improving upper-body endurance and muscle tone, particularly in the arms and chest.
Incline Diamond Push-Up: Pro Tips & Advanced Techniques
Keep your body in a straight line throughout the movement to avoid sagging hips or an arched back. Focus on slow, controlled reps to maximize muscle activation, especially in the triceps. If you want to increase difficulty, lower the height of the surface or perform the exercise on the floor. For an added challenge, try pausing at the bottom of each rep or adding a resistance band for more intensity.
Incline Diamond Push-Up: Progression Plan
Beginner
Intermediate
Advanced
Incline Diamond Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Incline Diamond Push-Ups target?
+Incline Diamond Push-Ups primarily target the triceps, but they also engage the upper chest, shoulders, and core for stability.
How can I make Incline Diamond Push-Ups easier?
+To make the exercise easier, increase the height of the incline by using a higher surface, such as a bench or wall. This reduces the load on your upper body and makes the movement more accessible.
How do I increase the difficulty of Incline Diamond Push-Ups?
+Lower the height of the incline or perform the exercise on the floor for more intensity. You can also add a resistance band or weighted vest for additional resistance.
How often should I do Incline Diamond Push-Ups?
+Incorporate Incline Diamond Push-Ups 1-2 times per week as part of your upper-body or tricep workout routine. They pair well with other push-up variations and pressing movements for a balanced workout.
What common mistakes should I avoid?
+Avoid letting your hips sag or flaring your elbows out too wide. Focus on keeping your core engaged and your elbows close to your body for proper form and maximum tricep activation.
