Diamond Push-Up

What is Diamond Push-Up:

The Diamond Push-Up is an advanced bodyweight exercise that primarily targets the triceps. In this variation, hand placement forms a diamond shape beneath the chest, emphasizing the triceps and intensifying the challenge. While it builds upper body strength and aids in sculpting the triceps and chest muscles, it's essential to note that the diamond hand shape is not mandatory. Individuals who experience wrist discomfort can modify it to relieve wrist strain while maintaining the same hand position, ensuring a safer and more comfortable experience.

Key Benefits:

  • Triceps Emphasis: Targets the triceps more effectively than standard push-ups.
  • Chest Sculpting: Engages the chest muscles, contributing to a well-defined upper body.
  • Core Engagement: Develop a strong core as you stabilize your body throughout the push-up motion, fostering overall stability.
  • Portable and Equipment-Free: Diamond Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Narrow Push-Up: Similar to the Diamond Push-Up, this variation emphasizes triceps engagement with hands placed closer together.
  • Sphinx Push-Up: Maintains forearms on the ground throughout the movement, while doing triceps extensions without momentum, further challenging the triceps.
  • Bodyweight Triceps Extension: Involves extending the arms overhead while maintaining a narrow hand position, isolating and intensifying the triceps engagement. The bodyweight counterpart of the overhead triceps extensions commonly done in gyms.

How to perform Diamond Push-Ups:

  • Starting Position: Begin in a plank position with hands forming a diamond shape beneath the chest.
  • Execution: Lower your chest towards the ground, keeping elbows close to your body. Press back up, fully extending your arms.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Wrist Strain: Due to the awkward hand position, Diamond Push-Ups may strain the wrists more than narrow grip push-ups. Adjust hand placement or modify the shape if needed.
  • Hand Position Modification: The diamond hand shape is not mandatory. Modify it to relieve wrist strain while maintaining the same hand position.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
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    Additional Information:

    Comment:

    This exercise is similar to close/narrow push-ups. Creating a diamond shape with your hands is a helpful cue for proper arm positioning, but if you struggle to maintain it, you can just skip it as it's not the focus of the movement.

    Focus on correct alignment and arm positioning instead, allow your elbows to flare out a bit just until it feels natural - avoid over-compression. Your priority is to generate more tension in your triceps anyway so if you feel uncomfortable doing this variation, especially on the wrist due to the wrist disadvantageous position, just do other variation/exercises instead like the narrow push-ups.

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise on an inclined position
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise