Diamond Push-Ups: Directions, Progressions, and Suggestions


As body weight workouts go, it’s arduous to seek out fault with the push-up. It’s handy, difficult, practical, and it builds muscle with out beating up your joints. Among the many numerous variations of this basic transfer (e.g., T push-up, clapping push-up, archer push-up, decline push-up, offset push-up, and many others.), diamond push-ups are one of many easiest and most accessible.

However that doesn’t imply they’re straightforward.

“They’re safer on the shoulder joint,” says coach Jolie Kobrinsky, RKC, TRX, proprietor of Elektren Studio in Seaside, CA. “They’re additionally harder to carry out.”

Wish to work this basic upper-body builder into your program? Learn on.

Diamond Push-Ups: Step-by-Step Directions

  • Assume a push-up place (physique straight from head to heels, core engaged, glutes squeezed, arms flat on the ground, and arms straight and in step with your shoulders). Transfer your arms collectively in order that the guidelines of your thumbs and index fingers are touching (see the diamond form?). That is the beginning place.
  • Protecting your elbows tucked to your sides (don’t allow them to flare), decrease your torso till your chest evenly touches the backs of your arms. (Or so far as you may go with out shedding correct type.)
  • Pause, after which push your self again as much as the beginning place.

How you can Make Diamond Push-Ups Simpler

Whilst you can carry out the train in your knees to make it simpler, a extra useful modification could be to carry out it together with your arms elevated on a secure floor, like a desk, countertop, bench, or railing. As you change into stronger, transfer your arms nearer to the bottom till you may carry out the usual variation of this train.

More durable than the conventional transfer however not as arduous as a single-arm or plyometric push-up, the diamond push-up is an intermediate-level power train. So earlier than you try this transfer, you must have the ability to full not less than 10 common push-ups in a row with good type.

How you can Make Diamond Push-Ups More durable

As soon as you may bang out 15 or extra consecutive diamond push-ups together with your arms on the bottom, you can also make the transfer more durable with these modifications, listed in ascending order of issue:

  • Pause on the backside of the transfer (with out resting your chest on the ground).
  • Decelerate the eccentric (decreasing) part and speed up the concentric (pushing-up) part of every rep.
  • Carry out one-and-a-half reps: Decrease your self, go midway up, decrease your self a second time and go all the best way up — that’s one rep.
  • Attempt the transfer together with your ft elevated, beginning with a low field or step (an cardio step works effectively).
  • Carry out it whereas sporting a weighted vest.
  • Mix any of the above strategies.

Diamond Push-Ups: Muscle tissue Labored

These are the muscle teams that you just’ll really feel working through the diamond push-up.


chest muscle anatomy | chest muscles

Diamond push-ups distribute the workload amongst your higher physique’s “pushing” muscle tissue, AKA your chest, shoulders, and triceps. In conventional push-ups, your chest muscle tissue (pectorals) take the brunt of the work.


Anatomical Diagram of Deltoid Muscles | Decline Bench Press

The entrance of your shoulders (deltoids) are supporting gamers on this motion. By putting your arms nearer to 1 one other, you improve the emphasis on the deltoids.


Anatomical Diagram of Tricep Muscles | Decline Bench Press

The backs of your arms (triceps) are extra closely emphasised with diamond push-ups. They’ve the duty of serving to you absolutely lengthen or straighten your arms, which, with the nearer hand positioning, turns into more durable to do.

Core muscle tissue

core muscles | how to engage your core

All kinds of push-ups (together with the diamond push-up) work your core muscle tissue, that are answerable for holding your backbone secure and supported. These muscle tissue embody embody the rectus abdominis (i.e., your abs), the transverse abdominis, the exterior obliques, and the erector spinae.


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