This means they are a great option for those that train at home, in lesser-equipped gyms, or even gyms that just get too busy while you’re waiting for your favorite pressing machine on chest and triceps day. Diamond Push Ups Require No EquipmentĪs diamond push ups are a bodyweight exercise performed on the ground, they require no equipment. Four Benefits Of The Diamond Push Upīelow are four benefits of doing diamond push ups. If you are feeling the load in your shoulders and lats more than your chest and triceps, read our articles Why Do I Feel Push Ups In My Shoulders? (4 Reasons) and Why Do Your Lats Get Sore After Push Ups? (4 Reasons). The muscles of the upper back will also function to stabilize the shoulder, while the core muscles and glutes will maintain the straight-line position of your torso and legs throughout the movement. However, unlike a traditional push up, more load will be through the triceps due to the narrower grip. The prime movers in the diamond push up are the triceps and pecs. Anterior Deltoid (the muscles at the front of the shoulders).Triceps Brachii (the muscles at the back of the arms).Pectoralis Minor (a smaller chest muscle that lies beneath the pectoralis major).Pectoralis Major (the muscles that make up most of the chest muscles).The muscles used in the diamond push up are the: Read our article Is It Better To Do Push Ups With Handles? (12 Things To Know) to find out more about the benefits and drawbacks of doing push ups with handles. Handles are often recommended for push-ups to help reduce stress on the wrists or make push-ups more difficult by increasing the range of motion, but they may not be as comfortable to use with a diamond push-up due to the narrow grip. If you are training at home without equipment, you can wear a bag packed with household items or a weight vest. You can also add load by having a weight plate placed on your back.
Press yourself back to the start position by extending your arms – you should feel this load through your triceps.Keep your elbows close to your sides throughout. Lower your body by bending your elbows until your chest/face is nearly touching the floor.Your torso and legs should be in a straight line with your hands below your chest. Move your feet back to straighten your legs and straighten your arms to hold yourself up.This should make the shape of a diamond or triangle. Place your hands close together so that your index fingers and thumbs are touching. Start by kneeling on the floor and place your hands on the floor out in front of you below your chest.There are four steps to performing a diamond push up: Step 1 Like many other close grip pressing exercises such as the close grip bench press, the diamond push up puts more load through the triceps and less through the chest. Diamond push ups may also be called triangle push ups or close grip push ups. Placing your hands this way forms a diamond shape, hence the name. By placing your hands underneath your chest with your index finger and thumb touching, you make push ups much harder.
Panda push ups how to#
So, what is a diamond push up? The diamond push up is a push up variation in which the index fingers and thumbs touch to make a diamond. However, the diamond push up may be an even better option for those with strength and size goals for the triceps.
Push ups are an exercise used widely from beginner to advanced lifters.
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