How To Do Diamond Push Ups
Diamond push ups are a variation of the traditional push up that targets the triceps and inner chest. To perform this exercise, position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Maintain a straight body line from head to heels throughout the movement.
Step-by-Step Guide to Properly Execute Diamond Push Ups
Starting Position
Begin by kneeling on the floor. Place your hands together under your chest, forming a diamond shape with your thumbs and index fingers. Extend your legs back, balancing on your toes, and keep your body in a straight line from head to heels.
Lowering Phase
Bend your elbows and lower your body towards the floor while keeping your elbows close to your sides. Focus on maintaining a straight line and engaging your core throughout the movement.
Pushing Phase
Once your chest is close to the ground, push through your palms to raise your body back to the starting position. Ensure your elbows remain tucked in as you push up to maintain proper form.
Finishing Position
Return to the starting position with your arms fully extended. Take a moment to reset your form before beginning the next repetition. Keep your body straight and core engaged throughout the exercise.
Diamond Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Diamond Push Ups
- Targets the triceps effectively
- Strengthens the inner chest muscles
- Improves overall upper body strength
- Enhances core stability
- Builds endurance for other push-up variations
Common Mistakes to Avoid
- Letting elbows flare out - Keep elbows close to your body.
- Sagging hips - Maintain a straight line from head to heels.
- Not going low enough - Lower your chest close to the ground.
- Rushing through reps - Focus on controlled movements.
Similar Exercises To Try For Your Workout.
FAQ About Diamond Push Ups
Yes, diamond push-ups are effective for building triceps. This exercise targets the triceps more than regular push-ups because of the hand position. When you place your hands close together in a diamond shape, it forces your triceps to work harder. To get the best results, focus on your form and do them regularly as part of your workout routine.
Diamond push-ups focus more on the triceps than regular push-ups. In a diamond push-up, your hands are close together, forming a diamond shape. This position puts more stress on the triceps, making them work harder. Regular push-ups use the chest and shoulders more. If you want to target your triceps specifically, diamond push-ups are a better choice.
Yes, diamond push-ups can help improve your overall upper body strength. They target your chest, triceps, and shoulders more than regular push-ups. By doing them regularly, you can build muscle and strength in these areas. Start with a few reps and gradually increase as you get stronger. Make sure to keep your form correct to avoid injury and get the best results.
Common mistakes with diamond push-ups include placing hands too far apart or too close, which can strain the wrists. Not keeping the body straight is another issue; the hips should not sag or rise too high. Many people also forget to engage their core, which helps with stability. Lastly, not lowering the body fully can limit effectiveness. Focus on form to get the best results.
