Have you ever heard of diamond push-ups? If you want to try a effective and out of the box exercise for yours triceps, this article is just for you!
Let's find out together everything you need to know about diamond push-ups.
Diamond push-up execution
When you start doing this exercise, it's good to start mastering the form before thinking about the technique as a whole; the execution of the diamond push-ups is very similar to the classic push-ups, with the difference of position of the hands, which, in fact, also gives the exercise its name.
Let's see the various steps:
- Position yourself on the floor as if you were doing a classic push-up
- Place your hands in a diamond shape directly under your chest
- Elbows should be at 45° to the torso
- Your back should be straight and not too high or hunched over
- The buttocks and the core must always be in tension
- Lower yourself to the ground steadily, maintaining proper form
- Make sure your elbows don't flare
- Stop just above the floor, so that your chest is close to touching
- Slowly ascend and repeat.
Benefits
It's hard to try a new exercise if you don't know all of its potential benefits; let's find out what they are:
- Triceps: it may seem trivial, but diamond push-ups are one of the best exercises for the triceps; using your own body weight to train a specific muscle area is a unique challenge, seeing is believing
- Back: the classic push-ups and the diamond push-ups are very valid allies for shoulder training, since a large part of the body weight is concentrated on this area
- Balance e force of the core: performing this exercise regularly helps improve balance in general; the change of hand position requires the body to stay in better balance and to use more energy in the core to maintain the position.
Muscles involved
Let's see which muscles are involved during its execution:
- Main muscles: the muscles most involved are the triceps, pectoralis major and deltoids; even though the chest and shoulders are second to the triceps in stress, they work to support the body, especially during the lift phase
- Secondary muscles: abdominal rectum, buttocks and quadriceps; these muscles are activated above all for stabilization, rather than for dynamic movement, but they are still very important for correct execution.
Variations of the diamond push ups
There are variations of the diamond push-ups, especially useful for beginners or to add difficulty to the exercise;
- Kneeling Diamond Push-up: if you are unable to support the weight of your body, perform the exercise with your knees resting on the floor; this will make the exercise easier and allow you to focus on correct execution and hand position
- Diamond push-up with raised feet: if you can perform diamond push-ups without particular difficulty, try to perfect the technique by lifting your feet above a chair, box or medball throughout the series; this puts more pressure on your core and upper body.
And you, do diamond push-ups in your workout routine? Let us know in the comments and remember to follow us on our telegram channel
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