Diamond push ups are an effective way to increase the intensity of your upper body workout. If you want to take your push up routine to the next level, a diamond push up is the perfect way to do it. This article will provide you with step-by-step instructions on how to master this challenging exercise and reap the benefits of a killer diamond push up.
What is a diamond push ups?
A diamond push ups is a type of bodyweight exercise that strengthens the chest, shoulders, triceps, and core muscles. The exercise is performed by positioning your hands close together and forming a diamond shape with your index fingers and thumbs. From this position, you lower your body down towards the floor and push yourself back up.
This exercise is commonly referred to as the “diamond” or “tricep” push ups because of its emphasis on those muscles. By adding diamond push ups to your workout routine, you can improve your upper body strength and overall fitness level.
diamond push ups muscles worked?
Diamond push ups are a great exercise for targeting your chest, shoulders, triceps and core. The diamond shape of your hands during the exercise targets the triceps more than regular push ups, making it a great exercise for toning and strengthening these muscles.
Diamond push ups also engage your core muscles to stabilize the body during the push up. As you press your body up, your core muscles work to keep your spine in a straight line and your hips in the proper alignment. Your chest, shoulders, and arms work together to press your body up.
The diamond push up is a fantastic exercise for increasing strength and tone all over your upper body. It works both the pushing muscles and the pulling muscles, providing an all-over workout. If you’re looking for a great way to strengthen your chest, shoulders, triceps and core, diamond push ups are a great choice.
benefits diamond push ups.
1. Increased Chest Strength.
One of the main benefits of doing diamond push ups is that it helps to increase chest strength. It activates the pectoral muscles in the chest, making them stronger and more toned.
2. Improved Tricep Strength.
Another benefit of diamond push ups is that they help to improve tricep strength. This exercise primarily targets the triceps, helping to develop a stronger and more defined look in the arms.
3. Improved Core Strength.
Doing diamond push ups also helps to increase core strength. By engaging the abs and stabilizing the body while performing the exercise, the core muscles become stronger over time.
4. Enhanced Posture.
By strengthening your chest and core muscles, diamond push ups can also help to improve your posture. By improving your posture, you can look taller and more confident when you walk into a room.
5. Improved Balance.
Doing diamond push ups can also help with balance and coordination. By balancing your body on your hands and feet, you’re forced to engage other muscles to maintain stability, which can help improve your overall balance.
6. Higher Calorie Burn.
Diamond push ups can also help to burn more calories than regular push ups. This is due to the increased range of motion and more muscle engagement required in this exercise.
7. Cardiovascular Benefits.
Doing diamond push ups can also have cardiovascular benefits. As you increase the intensity of your workouts, your heart rate increases, which can help to boost cardiovascular health.
8. Better Grip Strength.
By placing your hands in a narrow position during diamond push ups, you’re able to build up your grip strength over time. This can help you to perform other activities with better grip strength and accuracy.
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9. Increased Metabolism
Diamond push ups can also help to increase metabolism, as the body has to work harder to perform the exercise. This can lead to more fat-burning and faster weight loss results.
10. Improved Mobility.
Performing diamond push ups can also help improve mobility, especially in the shoulder area. This can help you move better and make daily tasks easier.
How to do a diamond push up?
Step 1. Start by getting into a plank position with your hands directly under your shoulders.
Step 2. Place your hands close together so that index fingers & thumbs touch each other forming a diamond shape. This is the starting position.
Step 3. Lower yourself down slowly and inhale as you lower yourself, pushing through your arms until your chest nearly touches the ground.
Step 4. Then, exhale and push back up to the starting position using your arms. Repeat this exercise for a set number of repetitions.
Variations of Diamond Push ups.
Diamond push ups can be modified to make them even more challenging and get you better results. Here are some of the most popular diamond push up variations:
1. Incline Diamond Push Up.
Performed on a slanted surface, this variation puts more emphasis on the chest muscles.
2. Medicine Ball Diamond Push Up.
Place your hands on top of a medicine ball, then perform the regular diamond push up motion.
3. Single Leg Diamond Push Up.
This variation is done by lifting one leg off the ground while performing a diamond push up. This will require more balance & stability.
4. Decline Diamond Push Up.
For this variation, you’ll need to place your feet on an elevated surface and do the push ups with your hands on the ground.
5. Knee Diamond Push Up.
Instead of keeping your legs straight, you can opt to perform this variation with your knees bent.
| 💡 Tips Verywel Fit.com These variations can help increase the difficulty of the diamond push up, making them a great exercise for all fitness levels. It’s important to remember to keep proper form when doing any of these variations, as it will help maximize the effectiveness of each exercise. |
Side effects of Diamond push ups.
It is important to be aware of the potential side effects when performing any exercise. Here are some possible side effects of diamond push ups;
- Diamond push ups may cause muscle strain, particularly in the chest, shoulder, and triceps areas.
- They can also place a lot of stress on the wrists and elbows, potentially leading to inflammation or even injuries.
- It’s important to listen to your body, and if you feel any pain or discomfort, stop immediately and seek medical advice.
- Another possible side effect of diamond push ups is that they can lead to low back pain if not performed properly. Be sure to engage your core when doing any type of push up, and focus on maintaining proper form and alignment.
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Tips to success.
1. Start Slow.
Before attempting a diamond push up, it’s important to start slow and build your strength gradually. Start by doing a regular push up on your knees and work up to the full body weight diamond push up. If this is too difficult at first, try doing modified diamond push ups with your knees on the ground instead of your toes.
2. Use a Mirror.
Doing diamond push ups in front of a mirror can help you check your form and ensure that you are using proper technique.
3. Get Comfortable.
Make sure you are comfortable and can move your arms freely before attempting the exercise. Place your hands shoulder-width apart, with your palms flat on the floor.
4. Focus on Your Core.
Keep your core tight throughout the exercise to help keep your spine aligned and your body balanced. Keep your neck and spine neutral and try to not let your hips dip or rise as you go up and down.
5. Increase the Range of Motion.
Make sure that you squeeze your shoulder blades together at the top of the movement for maximum range of motion and power output. As you get stronger, increase the range of motion of your diamond push up to maximize the benefits.
6. Take Breaks.
Don’t overdo it! Take a break every few reps if needed, but don’t rest too long in between sets.
Alternatives of Diamond Push ups.
1. Close Hand Push Ups.
Close hand push ups are similar to diamond push ups in that you place your hands close together, but instead of creating a diamond shape, you keep your hands close together and perform the push up with your palms flat on the ground.
2. Decline Push Ups.
Decline push ups are an advanced alternative of diamond push ups. This type of push up is done on an elevated surface, such as a bench or step. The elevation allows for more challenging work on the chest and arms.
3. Plyometric Push Ups.
This push ups requires more explosiveness and power than regular and diamond push ups. They involve pushing your body off the ground at high speed using your arms, which can build strength in your chest, shoulders, and triceps.
4. Knuckle Push Ups.
If you want to challenge yourself further, you can try knuckle push ups. For this exercise, place your hands in fists and do the push ups on your knuckles. This engages different muscles, adds difficulty to the movement, and can even help strengthen your wrists.
5. Isometric Push Ups.
Isometric push ups involve holding the bottom position of the exercise for as long as you can, as opposed to regular push ups which require a full range of motion. This exercise is great for building muscle endurance in your chest, arms, and shoulders.
difference between Diamond push ups vs Regular Push ups.
| Push-Ups | Diamond Push-Ups |
| Regular push ups engage the chest, triceps, and shoulders. | Diamond push ups primarily target the triceps muscles. |
| Regular push ups use gravity as the main resistance. | Diamond push ups use your body weight for resistance. |
| Regular push ups are usually performed on a flat surface and incline and a decline bench. | Diamond push ups can also performed on a flat surface however it can also perform on an elevated surface, such as a bench or raised platform. |
| Regular push ups involve pushing the arms outward. | Diamond push ups involve pressing the arms inwards. |
| Regular push ups, your hands will be positioned slightly wider than shoulder-width apart. | Diamond push ups they should be placed directly under the chest. |
| Regular push up require a slight bend in the elbow. | Diamond push ups keep the elbows locked in place. |
| Regular push ups are easy due to low intensity. | Due to the smaller range of motion and increased intensity of diamond push ups, they can be more difficult than regular push ups. |
| As regular push ups are lower impact than diamond push ups, they are a better choice for beginners. | Dimond push ups are effective for intermediates. |
| The activation of the anterior deltoids is higher during regular push ups compared to diamond push ups. | The activation of the serratus anterior muscles is higher during diamond push ups than regular push ups. |
Frequently Asked Questions.
Yes, diamond push ups is good for chest.
The standard diamond push ups a day is 2-3 sets of 8-15 reps.
If it is compared with other tricep exercises then diamond push ups is hard.
It depend on person to person like how hard they are doing. Generally, push ups burn up-to 7 calories per minute.
There is no limit to do push ups a day. It totally depend upon the limit.
1 minute plank is equivalent to 20-30 push ups.
Bottom Line.
Diamond push ups are a great way to work your chest, shoulders and triceps muscles. If you’re looking for a way to challenge yourself and build your upper body strength, then diamond push ups are an excellent option. While they can be difficult, some variations and alternatives can help make the exercise more accessible. When done correctly and with proper form, diamond push ups can be a great addition to any workout regimen. With enough practice, you’ll be able to do more and more reps of diamond push ups each day.
