Diamond Pushups are your not-so-secret weapon for building beach muscles. This simple and effective workout packs a punch and will deliver some serious muscle gains making your upper body look bigger, stronger, and more defined.
Diamond push ups train your entire upper body and especially target your chest, shoulder, and triceps. Your legs core and back will get a great workout as well if you do it right. The key is to think of the diamond push as a total body exercise. Flex your entire body hard throughout the entire set. This little secret is when gym veterans know and how bodybuilders get ripped physiques.
What are Diamond Push ups
Diamond push ups are good for .. Traditional pushups are a simple way to target your pectoral muscles, but with a slight shift in your hand position, you change the exercise’s target altogether. Diamond pushups, also known as close-grip pushups, are the best strengthening exercise for your triceps according to the American Council on Exercise.
Diamond push ups shift tension to your shoulders and triceps. They put your arms at a mechanical disadvantage.
Since you are in a plank position, your abs and core get a workout as well. and your back muscles are used for stability to maintain proper form.
Diamond pushups allow you to target the inner and middle chest. What makes diamond pushups special is that they allow you to contract your pectoral muscles hard.
Chest muscles can be stubborn and resist growth. Diamond pushups are the best tool in your arsenal to build not only chiseled chest muscles but carve out a great looking upper body.
Placing your hands close together allows you to squeeze and contract your chest muscles fully to put more tension on your inner and middle chest. when at the top of the motion, you want to imagine pinching a grape between your man cleavage.
After a few weeks of consistent work doing diamond pushups and the advantage of this exercises will become clear. Compared to other push up variations and pressing motions, the diamond push up is the best for growing your middle and inner chest.
Benefits of Diamond Push Ups
They allow you to ‘squeeze your chest muscles. Being able to squeeze your muscles hard is an important part in making them grow.
- Complete chest and upper body development – Build Muscle and strength gains in your entire upper body.
- Total body workout – Your entire body should be flexed hard throughout the entire workout. the last few reps of push ups can be grueling if you do a lot in a row. My legs feel sore after pushup workouts from flexing them so hard! This is necessary to transfer energy and keep tension. If there’s slack anywhere in your body you will lose power and the exercises will be less effective.
- Easy to Do Anywhere – the world is your gym. Wake up and knock out 20 push ups before work. then take the kids to the park and knock out 20 more. You’ll be more fit, have more energy and set a good example.
How to Perform Diamond Pushups
Just like a regular push up except you place your hand close together. Put your index fingers and thumbs together and make a diamond between them. This is you starting position.
Then lower yourself down by bending your elbows. This is the bottom position. You can lightly thought you chest to the back of your hands, if you’re flexible enough, pause for a moment while keeping tension on the muscles, then push yourself back up by flexing your chest and arms.. Do not relax! If you lose tension in your muscles you will not get the benefits of the exercises. Be sure to keep your core, back and legs flexed.
Diamond Push Up workout
The beauty of diamond pushups is that you can do them anywhere. At home in the office, a hotel our outside.
A simple workout is to do 25 diamond pushups in as few sets as possible. when 25 total becomes too easy, bump it up to 30, then 35, then 45, 50 + .
At one point I was doing 100 pushups a day in less than 4 sets. I saw great results in my chest while doing this workout.
Diamond pushups are harder than regular pushups and will feel awkward at first. you may even notice that you favor one side over the other. like your body is leaning either left or right. this will take time to correct. really concentrate on balance and evenly distributing your weight on both hands. You can achieve balance easier by engaging your core and being aware of your body position. Sometimes it helps to do push ups in front of a mirror to analyze your set-up and form.
When I first started training with Diamond push ups, I could do less than half the reps I could do with regular push ups. This is normal and you may need to build your diamond push up strength by starting positioned on your knees rather than toes until you are strong enough to do regular diamond push ups.
How to Make Progress with Diamond Pushups
As diamond pushups get easier to do, you’ll want to mix things up in order to continue to see progress. Here are a few ways you can do that:
Slow and Controlled Reps. Keep the tension strong! Every muscle in your body should be flexed hard through out the entire set. Slow and controlled movement keep more tension the your muscles longer. this makes the workout more intense.
Full Range of Motion – Different angles work different muscle fibers. You want to train in full range of motion if you want complete chest development.
Pause at the Top of Each Rep– Pause at the top of each rep for a second or two and squeeze your chest muscles together as hard as you can.
Increase the Intensity – Make diamond pushups more challenging by putting your feet up on a stable table, chair or plyometric box.
Final Thoughts on Diamond Pushups
Pushups, and especially diamond pushups should be part of every trainers workout routine. They are simple but be sure you don’t over look them our you’ll miss out on all the benefits.