Diamond Push-up Guide: How to Master Diamond Push-ups

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up. Practice diamond push-ups by bringing your hands close together to form a diamond or triangle shape below your chest. Keep your back and legs in a straight line and push yourself off the ground.

Consider these benefits of the diamond push-up:

1. 1. Diamond push-ups target your triceps. The diamond push-up is one of the most effective triceps exercises. The unique hand position of this bodyweight exercise activates your triceps brachii more than a standard push-up. It can help you build muscle in your arms and prepare you for other exercises that use your triceps, like the close grip bench press or pull-up.
2. 2. Diamond push-ups work multiple muscle groups across your body. The diamond push-up is a compound exercise that provides a workout for both your upper body and lower body. With proper form, diamond push-ups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles like the quadriceps.
3. 3. Diamond push-ups increase core stability and strength. The diamond push-up activates the stabilizer muscles in your core, including the transverse abdominis. By increasing your core strength, diamond push-ups enhance your balance during everyday activities.
4. 4. Diamond push-ups are a good home workout. Similar to the regular push-up, the diamond push-up variation requires no equipment, making it an easy choice for an exercise routine outside of the gym.

For the diamond pushup, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Begin on all fours with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly narrower than your shoulders. Connect your thumbs and index fingers to create a diamond shape. Grip the ground with your hands, and rotate your shoulders outward to engage your lats.
2. 2. Straighten your legs to lift your knees off the ground so you end up in a pushup position. Your legs should be hip-width apart or together.
3. 3. Pretension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. 4. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower to the ground.
5. 5. Lower your body until your upper arms are alongside your ribcage. Pause for a second at the bottom of the movement.
6. 6. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
7. 7. Finish the movement by squeezing your chest and triceps.

Once you’ve mastered the diamond push-up, try one of these variations:

1. 1. Decline diamond push-up: Perform the decline diamond push-up by elevating your feet onto a bench or chair while keeping your hands together. This variation puts special emphasis on your upper pec muscles.
2. 2. Incline diamond push-up: This diamond push-up variation puts less pressure on your arms by keeping your upper body elevated during the exercise. It focuses on your chest and core muscles.
3. 3. Wall diamond push-up: Practice this variation by facing a wall and placing your hands in a triangle shape against it. Wall diamond push-ups are an easier variation, putting less pressure on your shoulder joints.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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