How to Do a Diamond Push Ups: Muscles Worked & Benefits

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December 23, 2021

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Wish to build stronger and bigger upper body but can’t go to the gym? Well, thankfully, there are plenty of workouts you can perform at home without needing any equipment at all. One such famous exercise is diamond push up.

If you have been searching for the best exercises to add in your workout at home, we are sure you must have read about it. And if that’s not the case, we are here to unveil all the important facts and things you need to know about a diamond push up. So, make sure you read this article till the end.

We have also answered a few FAQs to clear all your doubts and kickstart your journey to a strong and chiselled upper body. Keep reading!

What are Diamond Push Ups?

Let’s begin from the beginning and understand what are diamond push ups. As you could have guessed, they are a type of push ups. The difference is that instead of having your hands apart, you are required to place them next to one another. The position is such that it looks like a diamond shape on the floor; thus, the name diamond push ups.

The exercise is also known as triangle push-ups or triceps push ups as they focus on the triceps more. Due to the change in the hands’ position, this is considered one of the toughest and most challenging variations of push ups. So, if you are a beginner, we would suggest you either improve your fitness level or learn how to do diamond push ups from a fitness expert before trying it on your own.

In case you are already a moderate-advanced level fitness enthusiast, you can also watch online videos to learn the best diamond push up form.

Diamond Push Ups Muscles Worked

As mentioned before, diamond push ups focus on building the muscles and strength in your upper body. It targets the main muscles in your chest, shoulders, triceps, and the back. But This is the general outlook for the muscles worked. But if you are on your way to learn how to do diamond push ups, it is always better to get more detailed information about the muscles you will be working at.

Below, we have jotted down diamond push ups muscles worked:

Pectoralis major
Triceps
Deltoids
Rhomboid
Trapezius

Other than these, a diamond push up also activates the following muscles:

Abs
Obliques
Glutes
Quadriceps

Step-by-Step Guide To Perform Diamond Push Ups?

Whether you are looking for diamond push ups for beginners or expert, the following step-by-step instructions is going to be of great help. Read it and plan a workout soon:

Start the exercise by coming on all your fours. Your knees and toes should be on the floor and flexed. As for the hips, they should be over your knees and your hands should be slightly narrower than your shoulders.
Now, join your thumbs and index finger to create a diamond shape. The other fingers should grip the ground. Rotate your shoulders outward to engage your lats.
The perfect diamond push up form doesn’t end at this. You need to straighten your legs, lift your knees off the ground just the way you do in a regular push up. Keep your legs hip-width apart or together.
Engage your core muscles and squeeze the glutes and quads. As for the head, your chin should be tucked and you should look downwards. This is your final position from where we can start the push ups.
Slowly, bend your elbows and pull your chest toward your hands. While doing this, your shoulder blades should retract.
Keep lowering your body until your upper arms are alongside your ribcage. Hold this position for a second and go upward by squeezing your chest and straightening your elbows. Again, your shoulder blades should protract as you push your body in upward motion.
Finish the push up by squeezing your chest and triceps.

This may sound easy but diamond push ups for beginners is quite tough and takes a long time and practice before they can do it with better form and ease.

Top Diamond Push Ups Benefits

Finally, here are some of the top benefits that you can enjoy if you perform diamond push ups on a regular basis:

Strengthens Your Triceps

What makes diamond push ups such a popular exercise among health enthusiasts is its amazing work of triceps. Since you have to bring your hands together while performing it, the load on your triceps increase. Thus, leads to higher triceps activation and hence strengthening of the muscles too.

Great For Chest Muscles

Yes, it’s not just your shoulders that get the best of diamond push ups. Your chest muscles like the pectoralis major also gets activated. The narrow position also places more stress on the pec major and pec minor; thereby becoming a good upper body workout.

Prepares For Advanced Exercises

When you start building body through such exercise, there is no going back. People practice hard to master difficult workouts such as one arm push-ups or handstand pushup. Now, only the smart ones know that jumping straight to these exercises is not a good step. In fact, it increases their chances of getting injured.

To be on the safer side, people should increase their fitness level and strengthen muscles through stages. For instance, you should begin with a normal push up and when you are comfortable with it, you can move to diamond push ups. These help in strengthening your muscle and increasing your endurance for advanced workouts. So, try this and you can progress to other challenging workouts.

Increases Body Balance and Stability

A diamond push up means there is a smaller base of support with your hands. This means that if you can perform diamond push ups, you can work on your body’s balance. You also get to tax your core muscles and increase your body’s strength and stability.

Great For Home Workout

When talking about diamond push up benefits, you just cannot ignore the fact that it required no special equipment and thus can be done at home. So, if you can’t go to the gym for any reason, there is always an option of trying this excellent exercise right at your home!

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