Push-ups are one of the favorite exercises of many athletes to work their pectorals. This movement does not require an added weight, but only our own body intervenes reducing the risk of suffering any type of injury or discomfort when performing the training itself. However, few know that push-ups have a series of complements that allow you to fix the efforts in other muscles such as the triceps. This is the case of those known as diamond push-ups, which also require a special improvement in the technique to perform the exercise correctly and not suffer any type of ailment during the What are diamond push-ups?
Diamond push-ups may seem really complex, but they are nothing more than a small variation of traditional push-ups that consist of placing the body parallel to the ground with two points of support that are the tips of the feet and arms. From here, and performing a strength exercise forming a 90-degree angle with the elbows and without arching the back, we lower our body until the chest touches the ground and return to our initial position. The main difference when performing the so-called diamond push-ups is in the position of the hands, much more closed and crossing both with respect to the classic ones that are totally in parallel. Hence, the name diamond because this position of the hands forms what looks like a diamond when they are in contact with the ground and are one of the main points of support. These points are fundamental that they remain straight to squeeze the work done. Therefore, a previous abdominal work is very necessary to achieve success.
Another of the big differences with respect to the classic push-ups are the muscle groups that come into play. The position is much more closed and similar to that of a triceps fundus as far as the hands are concerned. Therefore, it is not surprising that the triceps, which already worked in the classic type push-ups, are much stronger with this type of exercise. However, the shoulder also works and, although many believe not, the pectoralis which is the main muscle when performing push-ups. In this case, the point of impact is lower but regularly performing the diamond push-ups will help us tone the area and show off good pectorals if we combine it with other types of exercises that work the different areas of the pectoral such as a bench press varying the degree of inclination, or dumbbell press next to openings. However, prevention is better than cure. Therefore, we warn you that this type of push-ups requires strength and previous resistance and, therefore, before getting down to work it is better to perform some type of more basic exercise to strengthen the different areas of the body that are going to be affected.
Obviously, as with traditional push-ups, there are beginner solutions we can explore. The best known is to perform the exercise with the knees resting on the floor. We put a third point of contact with the surface and, therefore, the force that the upper train has to make is less suffering less in each of the movements we carry out. Another technique to suffer less by performing the diamond push-ups is to perform the exercise standing and using the wall as if it were the floor. Basically, with our feet on the ground, and the body totally parallel to the wall as if it were two lines, we will rest our hands against the wall itself and placing them as we will explain in the final part we will force against the wall until we touch with the chest and we will return to our initial position. Going step by step and having patience will help us achieve our goals regularly.
Benefits of performing diamond push-ups
However, performing diamond push-ups has multiple benefits to take into account for all those who put them into practice. The most prominent are the following:
- Train with your own weight. It is perhaps one of the great advantages of this type of training. We do not add external load and, therefore, the chances of injury or some kind of discomfort when moving is drastically reduced compared to other triceps exercises such as the French press, among others.
- Very similar technique. Classic push-ups is one of the most well-known exercises in the world of fitness. Practically everyone knows about its execution, and even in physical education classes at school it is performed. Therefore, with an almost similar movement in this case, it will not be difficult for us to adapt and start performing practically from the first day.
- Flexibility of places to train. The fact of not having to add any type of load to the training allows you to perform the push-up routine practically anywhere. It does not go to the gym or sports center to exercise but at home, or even in the office, it is possible to get down to work.
- Multiple muscle groups involved. In addition to the triceps, other muscles such as the deltoid, cure or pectoral as a secondary muscle group are also involved in this flexion of arms that will bring us results in the short term.
movement. They are another type, in addition, of shoulder push-ups.
How to perform diamond push-ups
Once you know what diamond push-ups consist of, it is time to know by heart what is the correct technique that we must carry out to be able to take advantage of this type of movement and turn it into an exercise to lose weight at home. To begin with, the position of the hands is one of the first focuses of attention that we must keep in mind. If they are not well placed, the effectiveness of the same can be decreased. We will rest our hands on the ground so that the palms form a space with the ground. Think of the hands of a frog and place the fingers and thumbs fully together and form a line down leaving the hand dead. One’s own hands should look at each other and almost rub against each other. Once we have this point achieved, the position of the hands themselves should be at the height of the middle of the pectoral or chest. Thus, when we make the descent movement, the arms themselves will be completely outside the body as if it were a triceps fundus. The position of the rest of the body is totally similar to that of traditional push-ups. Tips of the feet touching the ground, legs a little apart, abdomen tight so that the lumbar do not move and head forward.
The execution of the exercise itself has a small variety compared to that of traditional push-ups. Thus, as in the classics there is a movement of descent until touching the chest and the initial position is up, in this case it is the opposite. We will start from a low position and with the strength of the triceps our goal will be to raise the trunk upwards until reaching the initial position of the classic push-ups. For this reason, its complexity is greater and it is difficult to perform a rhythm of repetitions of 10 or 12 in the initial series, being necessary a previous training to be able to carry out exercises with high repetitions with this technique. Maintaining the position of the arms described above, as well as the back straight, will be key to its correct execution. The back is especially sensitive and pain can appear in the dorsal with enormous ease. For this reason, it is advisable to focus initially on the technique and when we have mastered the movement start working with greater intensity to look for the muscle development that we have set as a goal.
The triceps is responsible for performing elbow flexion and allowing the trunk to rise and fall continuously during exercise. For this reason, it is the main muscle to consider throughout the exercise. In spite of everything, we must also take into account all the stabilizing muscles that come into play during the 8-12 repetitions that we can perform in each series. As we have said, keeping your back straight is one of the great challenges we face. For this, having a good rectus abdominis and good oblique muscles is essential to achieve this goal. The pectoral is one of the muscle groups that needs a greater number of works to achieve the expected goals and gain muscle mass. For this reason, it is necessary to include exercises that allow you to work from all possible perspectives. All in all, the diamond push-ups is a variant opposite to the classic push-ups that we must use as a complement in any type of routine since the enormous number of muscles that work in this movement gives us great flexibility to include it in any day whether it is a pectoral, shoulder or even triceps training. Valid for every day of the week anywhere that suits us to train.