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Diamond push ups are a powerful tool to ramp up your upper body strength training. If this simple bodyweight exercise fails to challenge you, diamond push-ups are just what you need to take your workout to the next level. Learn from this article how to efficiently perform this demanding movement to get the most out of it.
What is a diamond push ups?
A diamond push ups is a bodyweight exercise that works the chest, épaules, triceps, and core muscles. The move is done by bringing the hands close to each other and making a diamond with the index fingers and thumbs. Next, you bring the body towards the ground and return to the initial position by pressing yourself away.
It is often called the ‘diamond’ or ‘tricep’ des pompes because the majority of the work goes to those muscles. Incorporating diamond push ups in your workout program will help you build upper body strength and increase your fitness level.
diamond push ups muscles worked?
Diamond push ups are an excellent means to focus the work on the chest, shoulders, triceps and core. The hand position in the exercise helps to target the triceps more than regular push ups thereby making the triceps a great muscle group for toning and strengthening.
Diamond push ups also require the core muscles to stabilize the body during the push up. When the body is pushed up, the core muscles have to work even harder in order to maintain a neutral spine and the hips correct alignment. The chest, shoulders, and arms are the muscles that help to lift the body.
The diamond push up is an awesome method to both building your upper body strength and toning all the muscles you have there. It exercises the pushing muscles as well as the pulling muscles thus being a complete workout of the upper body. If you want to discover the best ways to strengthen your poitrine, shoulders, triceps and core, diamond push ups would be an excellent option.
benefits diamond push ups.
1. Increased Chest Strength.
One of the major advantages of diamond push ups is that it contributes to chest strength increment. To do this, it activates the pectoral muscles in the chest, which makes them stronger and more toned in appearance.(1)
2. Improved Tricep Strength.
Another benefit of diamond push ups is that they assist in the improvement of the triceps’ strength. This exercise is done to the utmost by the triceps, which in turn, become more solid and better defined in the arms volume and appearance.(2)
3. Improved Core Strength.
By doing diamond push ups, one can also enhance core strength. The abs are thus engaged and the body is stabilized during the performance of the exercise, so the core muscles become stronger over time.(3)
4. Enhanced Posture.
Strengthening of the chest and core muscles through diamond push ups can also lead to posture improvement. When the posture is better, one appears taller and more self-assured when walking into a room.
5. Improved Balance.
Diamond push ups can also improve the balance and coordination of the person performing them. When balancing the body on the hands and feet, one is required to engage more muscles in order to maintain stability, which in turn, leads to better balance of the body as a whole.
6. Higher Calorie Burn.
Diamond push ups can also lead to more calories being burnt as compared to regular push ups. This is because the increased range of motion and more muscle engagement are required for this exercise.
7. Cardiovascular Benefits.
Diamond push ups may be associated with some cardiovascular benefits as well. As the workout becomes more vigorous, pulse rate elevates which is good for cardiovascular health improvement.
8. Better Grip Strength.
During diamond push ups, when the hands are put in a very narrow position, it is possible to gradually build up grip strength. This, in turn, can enable you to perform other activities with better grip strength and accuracy.
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9. Increased Metabolism
Diamond push ups is an exercise that can lead to metabolism increment, as the body is required to work harder in carrying out the exercise. The outcome of this can be more fat-burning and quicker perte de poids.
10. Improved Mobility.
Performing diamond push ups can also have a positive effect on mobility, particularly in the shoulder area. This may help you move more freely and make your daily tasks easier.
Comment faire des pompes diamant redoutables ?
Step 1. You should first put yourself in a plank position with the hands placed directly beneath the shoulders.
Step 2. Bring the hands close together so that the index fingers and thumbs come into contact with each other forming a diamond shape. Starting point is here.
Step 3. Go down slowly and take a breath through your nose, and as you come down, inhale. Pushing through your arms, this is the way to bring your chest near the floor.
Step 4. Abandon the effort, namely, the breath goes out through the mouth, and at the same time, the return is accomplished by the arms, which push you up to the starting position. Continue your workout by doing repetitions.
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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.
| 💡 Conseils 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.
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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. |
My Real Experience of Doing 30 days Diamond Push-up Results.
I am Arjun Mehta, a certified fitness coach. The first time I did diamond push-ups, I assumed that they would be just a minor change to the regular push-ups— but I was mistaken. The burning sensation in my triceps and shoulders became very noticeable after only a few reps. It was a combination of being humbling and yet, motivating.
It was in those first days that I could hardly do six proper reps. My wrists and core were troubled more than ever. However, with regular practice and emphasis on the correct form, my strength and muscle tone increased substantially. My chest felt firmer, my arms looked more toned, and my posture was getting better as well.
Presently, I perform 3 sets of 12–15 diamond push-ups as part of my workout routine. It is one of those movements that challenge both your strength and willpower. In case you are willing to develop strong upper-body power without the use of any equipment, then diamond push-ups are the right choice to master.
“A firsthand journey of how a simple hand shift turned my regular push-ups into a true test of strength and endurance.”
People Often Ask.
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.
Dernière réflexion.
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.
+3 Sources
Verywelfit applique des critères stricts en matière de sources et s'appuie sur des études évaluées par des pairs, des instituts de recherche pédagogique et des organisations médicales. Nous évitons d'utiliser des références indirectes. Pour en savoir plus sur la manière dont nous garantissons l'exactitude et la mise à jour de notre contenu, veuillez consulter notre politique de confidentialité. politique éditoriale.
- Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants; https://pmc.ncbi.nlm.nih.gov/articles/PMC4732391/
- Effect of the push-up exercise at different palmar width on muscle activities; https://pmc.ncbi.nlm.nih.gov/articles/PMC4792988/
- Shoulder electromyography activity during push-up variations: a scoping review; https://pmc.ncbi.nlm.nih.gov/articles/PMC9121296/
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16 novembre 2025
Écrit par : Uttam
Critique rédigée par : David Rosales
Écrit par : Uttam
Critique rédigée par : David Rosales
