Diamond push-ups are a great exercise for targeting your chest and tricep muscles. Additionally, performing diamond push-ups correctly requires good form and proper technique. In this article, we will provide a step-by-step guide on how to do diamond push-ups and list the benefits of this exercise. Lastly, we will provide some considerations to keep in mind when performing the movement.
What is a Diamond Push-Up?
Diamond push-ups are a variation of the standard push-up, and they get their name from the diamond shape that your hands form when you do them. In a diamond push-up, your index fingers and thumbs should touch, forming a diamond shape. This variation of the push-up targets your triceps and chest muscles more than traditional push-ups. It does this by placing your hands closer together, which forces these specific muscles to work differently than they would if your hands were further apart.
Muscles worked During a Diamond Push-Up
The muscles worked in a diamond push-up are the pectoralis major and minor (chest), the triceps brachii (back of the arm), and the deltoids (shoulders). Let’s take a deep dive into the functions of each of these muscles.
The pectoralis major is a large, fan-shaped muscle that covers the front of your chest. This muscle is responsible for bringing your arm across your body (adduction) and for drawing your arm down from an overhead position (internal rotation). The pectoralis minor is a small, triangular muscle that sits underneath the pectoralis major. It is responsible for stabilizing your shoulder blade and drawing your arm down from an overhead position.
Another group that is worked is the triceps brachii. The triceps brachii is a large muscle that runs along the back of your upper arm. It consists of three sections (heads), which all work together to extend (straighten) your elbow. The triceps is active when you press down on something, such as when you do a push-up.
Lastly, the deltoids are a group of muscles that sit atop your shoulders and give them their triangular shape. These muscles are responsible for raising your arm out to the side (abduction) and for drawing your arm down from an overhead position.
Benefits of Diamond Push-Ups
There are many advantages to incorporating diamond push-ups into your workout routine. Here are a few of them:
1. Increased muscle strength and definition – As with any exercise, the more you do diamond push-ups, the stronger your muscles will become. Additionally, as your muscles become stronger, they will also become more defined.
2. Improve form for other exercises – Because diamond push-ups require good form and proper technique, performing them can help you improve your form for other exercises. This is especially true for exercises that target the same muscles as diamond push-ups like the chest and triceps.
3. Works Stabilizer Muscles – In addition to the muscles we listed above, diamond push-ups also work the stabilizer muscles. These are the muscles that help keep your body stable and in proper alignment. By working these muscles, you can help prevent injuries and improve your overall posture.
Some additional benefits of diamond push-ups include:
- Work muscles that are often neglected in other chest exercises.
- A good exercise to help increase strength and size in the triceps muscle group.
- Can be performed anywhere with no equipment needed.
- This movement can help improve shoulder stability and coordination.
- They can be easily modified to make them more challenging as your strength increases.
How to perform a Diamond Push-Up
Now that we’ve gone over some of the benefits of diamond push-ups, let’s take a look at how to properly perform them.
1. Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart.
2. Place your hands in the center of your chest so that your index fingers and thumbs touch, forming a diamond shape.
3. Keeping your core engaged, lower your body down until your chest touches the ground.
4. Press back up to the starting position and repeat for the desired number of repetitions.
Tips and Considerations
Here are a few things to keep in mind when performing diamond push-ups:
Tip #1 – Keep your core engaged throughout the entire exercise. This will help you maintain good form and prevents your lower back from arching.
Tip #2 – Do not let your hips sag down or pop up during the exercise. This can put unnecessary stress on your lower back and cause injury.
Tip #3 – If you find that your wrists are bothering you, try placing your hands on an elevated surface such as a bench or a set of stairs. This will take some of the pressure off of your wrists.
Tip #4 – If you are new to exercise, start with a modified version of the diamond push-up. Kneel down on all fours and place your hands in the diamond position. From there, simply press your upper body up and down, keeping your core engaged the entire time.
As you get stronger, you can progress to doing full diamond push-ups on your toes.
Tip #5 – If you want an extra challenge, try adding weight to your diamond push-ups. This can be done by wearing a weighted vest or holding a dumbbell in each hand.
Conclusion
Diamond push-ups are a great exercise to add to your workout routine. They target muscles that are often neglected in other chest exercises and can be easily modified to make them more challenging. With proper form and technique, you can safely perform this exercise and reap all of the benefits it has to offer.
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