Diamond Push-Ups: How To’s, Benefits, and Common Mistakes
The Diamond push-ups are a popular exercise nowadays due to its various benefits. Both beginners and professional athletes perform diamond push-ups in conjunction with other exercises.
Some of its benefits include developing the chest, forming the triceps, and building the core.
However, in the execution of the diamond push-ups, proper form and technique are crucial in maximizing the advantages.
There are gym-goers today that tend to do the exercise in the wrong way. One of the major reason is due to the core strength.
When you do the diamond push-ups the wrong way, you will never achieve its maximum benefits. What could possibly happen is that, you will compensate other muscles in your body. Other muscle will grow stronger while others will remain weak. And at a certain point in your fitness routine, you can possibly can’t progress anymore.
Thus, in this article, we will discuss further what are the diamond push-ups, its benefits, what are the muscles involved in the exercise, and how to perform it correctly.
Understanding Diamond Push-Ups
The diamond push-ups work the muscles in the chest such as the pec major, triceps, and the anterior deltoids.
Meanwhile, the glutes, abdominis muscle, quadriceps, and the obliques act as a stabilizer to keep the body in a straight line while doing the push-ups.
Contrary to common knowledge, diamond push-ups will not work your upper chest (Clavicular Pectoralis) and the best exercise option would be performing inclined exercises. Example of this is the handstand push-ups and the pike.
Diamond Push-ups versus Other Variations of Push-ups
Some people find the diamond push-ups a bit challenging than the normal push-ups. But others don’t believe it to be true.
Meanwhile, the diamond push-ups are better than the wide variety of push-ups in almost all aspects. It is the best exercise to develop the triceps and the chest.
Unlike diamond push-ups, the wide push-ups can only activate the serratus anterior muscle. Over time, wide push-ups can place stress on the shoulders and lead to injury, unlike the diamond push-ups.
Benefits of the Diamond Push-Ups
Here are some of the benefits of the diamond push-ups. Check this out now:
Enhance the Activation of the Triceps
In performing the diamond push-ups, the position of the hands becomes narrower. Because of this, a heavier load is placed on the Triceps.
According to a study conducted by the American Council on Exercise (ACE), diamond push-ups are the most effective Triceps exercise. Next to the diamond push-up is the tricep kickbacks and the dips.
Indeed, this exercise is the most favorite of gym-goers who wish to strengthen and make their triceps more defined.
Good Workout for the Chest
Contrary to the common knowledge, diamond push-ups are good for the chest too. Because of the narrow positioning in this type of exercise, it, therefore, places more stress on the pec major plus pec minor. Unlike the wide position, the diamond push-ups can activate the chest more.
In addition, what the push-ups with wide position only do to your body is to put your shoulders in a bad position which can lead to injuries.
Can Lead Towards One Arm Push-Ups
Lots of people nowadays wish to learn how to do the one arm push-up because it will make them look stronger and badass inside the gym. However, only a few people know about the proper progressions.
As soon as your body learned to adjust to the normal type of push-ups after doing at least 20 repetitions, you can now do the triangle push-ups.
Thereafter, you can do the archer variations. Finally, you can try the one arm push-ups. By then, the size of your triceps need not be an issue to you.
Create a Greater Balance Requirement
When you do the diamond push-ups, it can form a small support base since your hands are close to you. If you pair it together with the feet, you can have an exercise with a great balance component.
With this, it will develop more your core especially the muscles that are responsible for the rotation of your trunk such as your external and internal obliques.
Develop Stronger Shoulders
Another benefit of the diamond push-ups is it can work the shoulders especially the anterior deltoid.
On the other hand, diamond push-ups can also put great pressure on the shoulder joint. With this, it can prepare you for other variations just like the planche push-ups. The pseudo planche push-ups are considered to have the highest anterior deltoid requirements.
How to Perform the Diamond Push-ups
Now that we have learned the benefits of the diamond push-ups, let us now discuss how to do it properly.
Just like normal push-ups, do this with your body straight and tight. Extend your arms and place it beneath your shoulders.
Remain in that kind of position and bring your hands closer as you make a triangle shape. Make sure that the ends of your fingers and thumbs are touching each other.
Then, bring your chest downwards gradually and up. Repeat this exercise until you feel that your triceps are burning.
Tips to Optimize the Benefits of the Diamond Push-ups
Meanwhile, here are some of the tips on how to optimize the benefits of the diamond push-ups:
Push your chest out and put your shoulders backward
This first tip is harder than what it seems to be. Most of the gym-goers have weak muscles in the shoulder blades which makes pulling the shoulders backward or retraction becomes a bit challenging.
Some of the problems of athletes are their shoulders tend to hang forward and they are not on the center which is how it should be. This is due to the weak muscles of the shoulder blades plus the tension on the front muscles such as the neck and the chest.
Check the movement of your shoulder blades
Once you come down on the ground as you make the exercise, make sure that your shoulder blades come together no matter how hard it is.
If you wish to see optimal results, then you must push your shoulders blades, even more, to go out with each other as you push upwards.
With this, the range of motion becomes great and you also involve more of your chest and shoulders in the exercise.
Pose with the Perfect Core Position
Most people (may it be beginners or professional gym-goers) always fail on this part. You will notice in the gym that almost everyone fail in doing the diamond push-ups and it is a shame. Everybody thinks that they are doing it right but they are not. The core is essential in the exercise to prevent back pain and to be able to gain the strength out of it.
You need to have the pelvic tilt and be sure to maintain a slightly hollow position of your body. With this, your body will function as one piece and achieve the maximum results out of the exercise that you’re performing.
Flex Your Butt
In this particular push-up, it is extremely important to flex your butt or your glutes as well. To do this, just imagine that you need to hold a tiny piece of paper in between the cheeks.
Some people cannot do this. But, you must remember that the glute muscles are vital in building your core too.
Once you have mastered it, you will be able to develop an iron core and perfectly execute the diamond push-ups.
Watch the Elbows and Make the Full Range of Motion
In this tip, make sure that you position your hands beneath your chest and it does not lean back. It is cheating if your hands are not placed underneath your chest although you may feel good about it.
Another tip is to not lean too much on your core in doing the diamond push-ups. This will hurt your vertebra in your lower back thus you might check your body position.
Make a hollow position in your core and make your back flat. If you master this tip, then you will be 99% ahead of other people in your core building exercises. The core is the part mostly overlooked by people but if you master these tips, you can gain great benefit from it aside from achieving a six pack abs!
To recap, make sure that you do the following:
- Flex your glutes.
- Make your core solid and your back straight.
- Position your elbows 45 degrees outward.
- Put your hands underneath your chest.
- Move your chest out and place your shoulders backward.
If you have performed the above-mentioned tips, the diamond push-ups will help you gain solid chest and triceps, enhance the strength of the deltoid, build great core, no more pain in the lower back, and have a beautiful athletic body.
Your central nervous system will be able to adapt to this kind of exercise and doing such regularly will become easier. You can have a balanced body with the right strength for the specific muscle group.
Common Mistakes in Doing the Diamond Push-Ups
In doing the diamond push-ups, always remember not to flare up your elbows too much and make sure to keep them close to your body. Sometimes, you will be really tempted to do the push-ups in the wrong form. However, always be strict with your form and surely you will reap the rewards.
Aim for a 45-degree angle between your body and your arm.
Do not to allow your hands to go in front of your shoulders, but, it should touch your sternum in the bottom position.
If you wish to activate more your triceps, you can move your hands closer to your face. With this, you can do the triceps push-ups which is a more advanced type of bodyweight exercise.
Sometimes, few people start fast with their diamond push-ups and hurt their elbows along the way. This is because the hand is in narrow position and it places lots of load on the elbows.
If ever you experience pain, you can return back to normal push-ups. This time, gradually bring your body together over the course in the next few weeks. Always remember that accidents can delay you in achieving your body goals, thus move slowly but surely.
Options for those Who Have Issues or Can’t Perform the Diamond Push-ups
If you can’t perform the diamond push-ups, you need not worry because there are a few solutions available to you.
First, if you think you can’t do the diamond push-ups but you can do the normal push-ups, then you can start with this variation. As you perform the normal push-ups, slowly bring your hands closer together from workout to workout.
Second, if you cannot do the full push-up routines yet, you can start doing it first on a raised or inclined surface such as a bench. Unlike what others are doing, do not do it on your knees because it can lead to lesser activation of your core and incorrect form.
Lastly, if you can do the normal push-ups, however, you experience pain in your body whenever you try to go narrower, then there might be issues in your triceps. As soon as you experience pain, make sure you consult a health professional immediately.
How Many Diamond Push-Ups To Do?
Do push-ups according to how many your body can tolerate. If you think you can do one more, then do it.
A good diamond push-up goal would be 3 to 5 sets of 20 repetitions. Thereafter, your body is now ready for a more difficult variation or you can even add weight to it.
Make sure that you don’t go all out on your exercises, except on the last one.
With each workout, you can add a few more repetitions and try to beat your last record. After a few weeks or months, your body will become stronger and you can be able to do much more exercises.
Conclusion
In sum, diamond push-ups is a great choice for bodybuilding especially if you wish to enhance the size and the strength of your chest, triceps, and deltoids.
If you are getting tired of the regular push-ups or if you think that it is too easy, then the diamond push-ups is a great progression for your workout routines. You can mix it with other workouts like dips to maximize results.
Lastly, you must remember always to consult a professional if you wish to be guided step-by-step on your fitness journey.