The diamond push-up is a very popular variation on the traditional push-up…and not just because its name suggests a wealth of benefits. It may seem like a basic calisthenics exercise on the surface, but it’s actually an incredible asset for building muscle mass in the chest, shoulders, and triceps.
If you do this exercise well, you will find that it is not just an exercise for beginners. In fact, it can be extremely difficult to master, but it will be worth it. Here’s everything you need to know about how to perform the diamond pushup, how you should integrate it into your training, and why you should do it.
How to do the diamond pushupRELATED
Although most strength athletes have done pushups before, proper technique is a lot more complicated than it sounds. Add a ‘close’ grip element and it becomes even more difficult. The secret is in the details; or in this case, in the position of your hand.
Lay out a mat, get into a plank position, and place your feet together at hip-width apart. Place your hands together with your fingers open. Use your thumbs and index fingers to form a kind of diamond. Make sure your hands are under your upper chest with your elbows straight, and your torso and legs are rigid.
Woman with toned back/PEXELS
Start the eccentric portion of the diamond pushup by lowering your chest toward your hands. Inhale as you go down. Keep your elbows tucked in close to your torso. Make sure your stance remains rigid when you come down. Don’t allow your lower back and hips to arch up or down. Exhale as you push yourself up. May your entire body rise as one complete unit.
Sets and repetitions of diamond push-ups
As a bodyweight exercise, this is an extremely versatile move that can help you achieve any number of goals. Understanding what you want to achieve will determine how you incorporate this move into your fitness routine. If you want to build muscle mass, do three to four sets of eight to 10 repetitions.
If you are a beginner, the most important thing is that you focus on learning the proper technique. Focus on racking up multiple reps over multiple sets. Do three to four sets of five to 10 repetitions. Listen to your body and stop if you feel that something hurts or that you are not doing the exercise correctly.
To train explosive strength for sports like boxing, do three to four sets of four to six repetitions. Perform these reps in the most explosive manner possible with the intention of propelling yourself off the ground if possible. You can even add a clap during the push up.
Women with toned backs/PEXELS
A straight and aligned body
Just because the diamond pushup is a simple exercise doesn’t mean it’s impossible to get it wrong. Making certain types of mistakes can cause you discomfort and make this move less effective. So if you let your lower back hunched toward the floor and overextended, this can influence the movement of your shoulders during the exercise.
It’s important to keep your body rigid during diamond pushups. If your hips and legs are not in line with the rest of your body, they may hit the ground before your chest. This is a surefire way to reduce your range of motion and reduce the stimulus to your chest, shoulder, and triceps muscles.
But pay attention to this trick for beginners: one solution that can help you with this is to stand next to the wall and press your heels against the bottom of the wall. This will encourage you to keep your hips and legs a little stiffer when you do the diamond pushup.