However, with some patience and perseverance, this exercise can be easily done by anyone looking forward to get fitter. Top 10 Diamond Pushups Benefits that will have You Pushing All Day The diamond pushup is a bodyweight exercise variation that targets multiple muscle groups. Some of them are explained below for you. For this type of push-up, you’re going to brace your upper body on a medicine ball. Diamond push-ups will increase your triceps activation and bring a lot of definition to the back of your arms. Due to the narrower position of the hands, more of the load is placed on the tricep. The main muscles worked by diamond push-ups include your chest (pectoralis major), triceps, shoulders (deltoids), and back (rhomboid and trapezius). 5. How to Do It. One-arm push-ups are a tough exercise to master but well worth it because they strengthen upper body and core muscles. Once that’s sorted, nothing can stop you from raising the bar higher and higher. It’s very simple! We’ll get onto the diamond push-ups benefits later, but for now, let’s take a look at the form and technique you should implement to get the most out of them. Increased activation of the triceps. Hey guys in this video you’ll learn the benefits of the diamond push up exercise. Natalie is a freelance writer with a Bachelor's Degree in Journalism from the University of Kansas. Despite what most guys think, you don’t want to just increase your volume when it comes to bodyweight movements. Applying the close hand placement instead of shoulder width makes it a lot harder than normal push- ups, but also making it a lot more effective. However, if you’re looking to focus on developing chest strength and size, wide pushups will be more beneficial. More benefits of the triangle diamond push-ups include: The Diamond Push-up is a more difficult variation of the classic push-up, with your hands coming together to make a diamond shape. "diamond pushup is a compound exercise that calls for synchronous functioning of multiple muscle groups", You may also read: Why does Your Heart Beat Faster When You Exercise. Full Body Workout (Hits every muscle from the chest to the lats) The Diamond Push Up utilises up to 75% of your Bodyweight (plenty of ‘weight’ stimulus) Builds Mass and Burns Body Fat; Endless Progression (Wide > Close > Diamond > Feet elevated > Weighted) The Diamond Pushup is Free! These are the general muscle groups that diamond push-ups work, but different types of push-ups will emphasize different groups. Use good form on every repetition. You’ll benefit from more time under tension that translates to more muscle activation. In order to delineate the difference, one must first establish what a push up is. September 14, 2019 By Natalie DePriest. To build super functional strength and size, you need a targeted bodyweight program that’s designed to take you through structured phases of strength that lead to impressive muscle gains. Step 3: Get into push up position (body in a straight line). Among all benefits of push-ups, this one will defenitely impress you. Having your hands placed in the diamond position tends to increase the engagement of your triceps to inner chest. If you’ve managed to master the traditional push-up and you can complete 20 or more reps in a single set, then you’re probably ready for a more advanced variation. Your upper back should ascend up towards the ceiling. You may also read: Shoulder Pain When Doing Push Ups. Enquire to Become a Personal Trainer . Once you can do about 20 of those with perfect form, then you should move on to conquering the diamond form. Benefits Of Diamond Pushup. Exercise Benefits With Proper Form & Technique. Place your hands directly under your chest and make sure that your thumbs touch each other or overlap. Here’s how to build a bigger upper body with diamond push ups. This is why diamond push-ups are often preferred over dips. Pushups are a great workout for building upper body strength and can strengthen your lower back and core. […] One great example of shoulder calisthenics is the push up since shoulders are part of the things that are being improved and enhanced when you execute push ups. The diamond push up offers unique benefits for any trainer. Benefits Of Diamond Pushup. Your body muscles need more oxygen to produce energy to sustain you through this exercise and that can only be achieved by getting the heart to pump. Beginner tips included. When performing the diamond pushup, one tends to place the hands in a narrow position so that they form a diamond or triangle shape. The benefits of the incline push up are as follows. This is starting position, Bend your elbows and slowly lower your body towards the counter, When you’re about a few inches away from the counter, pause and push yourself back to starting position, Place your hands flat on the seat of a secure chair with your arms shoulder width apart (grab the chair handles or arms if it’s more comfortable), Keep your body and legs straight out behind you and prop yourself up so you’re at an inclined angle, Lower your body slowly by bending at the elbows, When your elbows reach a 90 degree angle, pause and then push against the chair to return your body back to starting position, Start in a regular push-up position down on the floor with your hands positioned under your shoulders and your feet at about hip width. Step 1. Lower slowly, keeping your elbows in. They Boost the Activation of Triceps . In traditional push-ups, your chest muscles (pectorals) take the brunt of the work, while the fronts of your shoulders (deltoids) and backs of your arms (triceps) are supporting players. Diamond push ups are perfect for chest development, building round shoulders, adding tricep size, and creating complete upper body definition. Push-ups is not an easy exercise. April 20, 2017. read. To maximize push up benefits, you must incorporate this exercise into your regular strength training program. We get it. This variation will work your major back muscles like your rhomboids and trapezius. When doing standard pushups, your abs get a minimal workout. They require you to place your hands in line with your stomach and require greater strength. Doing them contributes to the horseshoe tricep look many trainees aspire for. Popular in the army, this exercise helps build chest and abdominal muscles in addition to arm muscles. The diamond push up offers unique benefits for any trainer. The diamond push-up is great for developing the triceps brachii. Windmill Push-up . But the great thing is that you can do it from anywhere with no equipment, and it’s … Diamond push-ups are the perfect exercise for building the size and strength of your triceps, and they also have major benefits for your chest and shoulders. One common go-to variation is the diamond pushup, which requires you to form the eponymous shape on the floor by bringing your hands together at the forefingers and thumbs. Well, the benefits of diamond pushups go beyond toning the body muscles. 1. Great Chest Workout. The Best Reasons And Ways To Train Your Back. Diamond push ups are an incredibly effective way to target the triceps for increased muscle mass and strength. Unbend your elbows and lock out your triceps to form a straight diagonal line from your feet to your head. Although the major muscle the worked out in diamond push ups is tricep muscles but that doesn’t mean that your chest muscles are’t worked. Can you build muscle with push-ups? While keeping your elbows tight to your rib cage and upper obliques, lower your upper body back to the floor using your abdominal muscles for stability. Coupled with the feet being together, the diamond pushup becomes an exercise with a significant balance component. One of the most debilitating, and common, injuries for older individuals is a rotator cuff injury. The narrow position of your hands puts stress on the pec minor and pec major muscles. The diamond push up is an advanced variation to the wide grip push up, needing you to put both hands together to form a diamond shape, as the name suggests. Maybe you’ll even do all 50 in a row someday! Benefits. Additionally, keeping your feet together while you are doing diamond push-ups will require even more balance and that will really engage your core – especially your internal and external obliques. Diamond push ups (also known as triangle push ups) take your triceps workouts to a new level. With your body straight, lower yourself down slowly to the floor by unbending your elbows counting five seconds or more in your head, Try to go as far down as you can before completing the repetition and allowing your knees to catch your bodyweight, Orient your hands so your fingers are pointed towards your feet and position them in line with the middle of your back, Lower down by bending your elbows and tucking them towards your body, Once you get pretty close to the floor, push yourself back up, Position your hands wider than shoulder width by 1.5x, With a tight core and glutes, lower yourself to the floor, When your chest touches the floor, push yourself back up to starting position, Using your core and arms to stabilize yourself, get into a standard push-up position with both hands placed on the medicine ball, Slowly lower yourself towards the ball using your abs to keep yourself steady, When you get close to the ball, yourself back up to starting position, Kneel on the floor in front of a chair or box, Get into a diamond push-up position, but elevate your feet on the seat of the chair so your hands are declined in contrast to your feet, Bend your elbows and lower your upper body to the floor, When your face gets close to the floor, use your triceps to push up to starting position, Get into a regular push-up position but move your feet closer to your hands to your butt sticks up in the air so your body makes an upside down “V”, Slightly raise the balls of your feet off the floor, Bend at the elbows and allow your head and body to move towards the floor, Bend your elbows and lower yourself until your chest is an inch or two from the floor, With an explosive motion, push your body up from the floor while simultaneously widening the position of your hands and feet, Land with your hands and feet in a slightly wider position, Bend your elbows again and lower your body down again, With the same explosive motion, push your body up, but shorten the position of your hands and feet, Land with your hands in feet back in their original position, Start in the same position as the V push-ups by getting down on the floor with your feet and hands about hip width apart and your hips pushed high into the air, Bend your elbows and lower your hips, but as your chest nears the floor, keep moving forward across the floor, Allow your hips to drop towards the floor while sticking your chest up past your arms and locking out your triceps, Reverse the movement until your hips are back in the air. 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