Diamond Push Ups
Diamond Push up is popular technique for several reasons. It’s a harder variant of the classic push up exercise adapted for maximum benefits. Some of the diamond push up benefits are strong triceps, chest, front part of your deltoids and also a variant that is often overlooked: A strong core. As you can see this is quite awesome and it makes it an exercise definitely worth to master.
In a traditional pushup, you begin by lying chest-down on the floor with your hands placed beside your shoulders. For a diamond, move your hands so they’re under your shoulders or even closer together. In this position, your thumbs should be close together, as should your index fingers. The space left between your hands has the rough shape of a diamond. From there you perform the exercise in the same way as a traditional pushup.
I can tell you this, most people perform the exercise the wrong way. The reason for this is often because of the core strength. A factor which plays a huge role in performing it the right way. When you do this exercise the wrong way you will never get the absolute maximum from it. Most likely you are compensating another way, with muscle groups that are stronger than the one that should be performing the task. Your weak spots stay weak this way even though you think you are performing it the right way.
Benefits of Diamond Push Ups
If you wish to shift the target muscle of a set of traditional pushups, the ACE notes you won’t find a better exercise than diamonds. This exercise targets your triceps, the large muscles found in the upper rear of your arms. Your triceps contribute to the extension of your elbows and extension and adduction of your shoulders. Other muscles, including your pecs, deltoids, biceps, abs, obliques and quads, also get a workout when you perform diamond pushups.
How to Do Diamond Push Ups
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Diamond Push Ups for Beginners
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
Diamond Push Ups for Advanced
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.
Diamond for Triceps
Unlike training with free weights, you don’t need any type of equipment to strengthen your body with diamond pushups. This exercise is also adaptable; if you struggle with the basic form, perform it on an incline by leaning your hands on the edge of a bench or bar. When it feels too easy, don a weighted vest to instantly elevate the resistance of each rep.
The ACE sponsored a study by the University of Wisconsin/La Crosse to rank a number of triceps exercises to determine which generated the greatest muscle activity. The study found diamond pushups, even when tested against free-weight exercises, resulted in the most muscle activity. The rest of the top five, in order, were kickbacks, dips, overhead extensions and rope pushdowns.