Diamond push-up is a bodyweight training exercise considered an advanced variation of push-ups. It uses a narrow palm distance, where the hands are placed close to each other in the shape of a diamond. Diamond push-ups have gained popularity as a tricep exercise; however, their advantages exceed beyond just the tricep activation.
Adding a diamond push-up to the individual's training routine can provide several advantages, like an increase in triceps and chest activity, improved strength and stability of the core, and increased shoulder force. Therefore, the implementation of diamond push-ups is beneficial not only for the activation of the tricep but also for the entire upper body and even for the leg muscles.
Let's learn about the benefits of indulging in a diamond push-up and the nitty-gritty associated with it.
Table Of Contents
1. What Is A Diamond Push-Up Good For? 5 Benefits
2. What Happens If I Do Diamond Push-Ups Every Day?
3. Are 30 Diamond Push-Ups Enough?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Is A Diamond Push-Up Good For? 5 Benefits
Several muscles cooperate in the performance of a diamond push-up. The primary muscle is considered triceps brachii, while the secondary muscles include pectoralis muscles (thoracic), deltoids (shoulders) and front serratus. Studies have found that diamond push-ups lead to an increase in the activation of the triceps and pectoralis muscles, unlike the one that was observed in a classic push-up.
The following are the benefits of doing diamond push-ups:
1. Builds Triceps Muscles
Studies by the American Council on Exercise (ACE) have shown that diamond push-ups are the best triceps exercise; this was confirmed by another study that found that electrical activity in the triceps was greater during diamond push-ups than during regular push-ups.
2. Strengthens Pectoral Muscles
It is generally thought that diamond push-ups stimulate the chest muscles less than classic push-ups. However, research has shown that diamond push-ups increase triceps activation as well as pectoral muscle activation. Therefore, this exercise is quite effective in the workout routine for the chest.
Also Read: Unlock 8 Key Benefits of Maintaining Correct Form For Push-Ups Using the Right Technique!
3. Improves Your Core Strength
The narrow position of the diamond push-up makes it one of the best ab and core training exercises. This exercise requires the core muscles to give that balance, especially the external and internal obliques, which play a role in body rotation. This way, you work your core muscles, and working your core muscles can increase your strength and balance.
4. Increases Shoulder Strength
Placing hands close to the handles places more work on the shoulders, especially on the front deltoid. The design of diamond push-ups can, therefore, lead to more muscular and more defined shoulders. Because diamond push-ups can strengthen the front deltoid, they serve as a good preparatory exercise that proceeds training and places more work on these muscles.
Also Read: Want To Get A Strong Upper Body? Try These 8 Shoulder Exercises For the Gym And Learn the Benefits!
5. Increases Balance And Stability Of The Body
Diamond push-ups enhance balance and stability by creating a narrower base of support, which challenges the body to maintain proper alignment. This position engages core muscles, particularly the obliques, to stabilise the trunk during the movement. As a result, performing diamond push-ups improves overall strength and coordination. The emphasis on core engagement translates to better balance in other physical activities.
What Happens If I Do Diamond Push-Ups Every Day?
Doing diamond push-ups every day can lead to several benefits, particularly in strengthening the triceps and enhancing upper body stability. The difference between diamond and regular push-ups is similar at the base level, and you can expect both exercises to achieve similar benefits. However, diamond push-ups emphasise strengthening the triceps more than conventional push-ups.
The main muscles that diamond push-up targets are the triceps. Your triceps consist of three parts, and work on elbow extension. Diamond push-up is processed with all three parts of the same. While diamond push-ups work mainly your triceps, the muscles of the upper back and shoulders are also not neglected. Diamond push-ups strengthen the deltoids and trapezoids muscles, as well as stabilising movement.
In a small study in the 2016 Journal of Physical Therapy Science, Push-up participants with narrow, standard and extensive hands were carried out. Narrow handles caused greater muscle activity in triceps participants, pectoralis minor (located in the chest) and infraspinatus (part of the muscles of the rotator cuff around the shoulders). Narrow and standard pushups caused greater muscle activity in the main muscles of the participants of pectoralis (the largest chest muscles) compared to a wide range of placement push-ups.
Performing exercises that strengthen your triceps can pay off for your total strength of the upper body. The triceps make up a large part of your arm and play a huge role in everyday activities, including body weight and stabilisation of the shoulder joint. Triceps training helps to improve the strength and performance of elbows overall.
Are 30 Diamond Push-Ups Enough?
Whether 30 diamond push-ups are "enough" depends on your fitness. For beginners, it could be too much, while for an advanced individual, it can be a good starting point. Still, you may need to increase the difficulty level by adding sets or variations to see significant progress. You should focus on maintaining a form using the proper technique.
If you are a newcomer to exercise, 5-10 diamond push-ups with good form may be enough. The diamond push-up primarily focuses on your triceps, so 30 repetitions could be enough for advanced-level training with the proper form. When you have a more muscular build, you must increase the number of repetitions, add sets, or try heavier variations such as push-up drops.
Expert’s Advice
Diamond push-ups are one of the most effective exercises for the triceps. I would recommend starting slow if you are a beginner with 5-10 repetitions of diamond push-ups, and if you are progressing in your fitness routine, you can increase the reps to improve the body composition, which leads to greater muscle growth and gains. Enhance your athletic performance by adding diamond push-ups to your fitness regime.
Health Expert
Lavina Chauhan
The Final Say
Diamond push-ups are undoubtedly one of the best triceps exercises. Studies suggest that with greater muscle activity, over time and a wider range of movement, you can build more muscle mass strength and improve the composition of the body. Add a diamond triangle to push your regular push-ups and improve your arm training regime and athletic performance.
FAQs
1. Are diamond push-ups good?
There are many advantages of diamond push-ups, which make them suitable for activating the triceps and developing the shoulder muscle. This range of push-ups increases the overall strength of the upper body and activates and connects your core, creating an overall balance and coordination.
2. How many diamond push-ups should be done in a day?
It depends on where you are on your fitness path. If you are a beginner, performing 5-10 repetitions of diamond push-ups will be difficult, but you will see some definition and muscle growth. However, if you are progressing into your fitness journey, you will need to integrate 10-15 repetitions of 3-4 sets.
3. Can I build arm muscles with diamond push-ups?
Yes, diamond-push ups are good for your arms. This is because the unique placement of hands in the diamond cables works your triceps and focuses on your chest muscles. This allows you to not only build a strong chest but also give you defined arms.
Do not forget to integrate tricep exercises into your routine, such as triceps, overhead costs and arm exercises using a dumbbell, to grow muscles and achieve desired results effectively.
References
- https://blog.cult.fit/articles/diamond-push-ups-muscles-worked-how-to-do-it-benefits
- https://squatwolf.com/en-in/blogs/fitness/how-to-do-diamond-push-ups
- https://www.doose.com/blogs/training/diamond-triangle-push-ups-how-execute-benefits-muscles-worked?srsltid=AfmBOoo9MAxyahyUkLU81tG5Z9IEeL6OhbCrk3-CtfoJ_y02Hgo2CthV
- https://swolverine.com/en-in/blogs/blog/diamond-triangle-push-up?srsltid=AfmBOor2ZBTI2949KeDi3ANHRsArX8ALjYbHCjzX4F3P67orx6ps_TkI
- https://www.inspireusafoundation.org/diamond-push-ups-benefits/
- https://www.masterclass.com/articles/diamond-push-up-guide
- https://www.livestrong.com/article/111541-muscles-diamond-pushups-work/
- https://www.onepeloton.com/blog/diamond-push-ups/
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