Diamond Push-Ups are a challenging calisthenics exercise that primarily targets the triceps, while also engaging the chest, shoulders, and core. This variation of the traditional push-up is named for the diamond shape formed by your hands, which places greater emphasis on the triceps, making it an excellent exercise for building upper body strength and muscle definition.
How to Perform:
- Start in a plank position with your hands placed close together directly under your chest, forming a diamond shape by touching your thumbs and index fingers together.
- Position your feet together, and engage your core by pulling your belly button towards your spine to keep your body in a straight line from head to heels.
- Begin the movement by bending your elbows and lowering your chest towards your hands, keeping your elbows close to your sides.
- Lower yourself until your chest is just above your hands, or as close as your strength allows, while maintaining proper form and keeping your body straight.
- Push through your palms to extend your arms and return to the starting position, fully locking out your elbows at the top.
- Repeat the movement for the desired number of repetitions, maintaining control and focusing on engaging your triceps throughout.
Tips:
- Keep your body straight and avoid letting your hips sag or rise during the exercise.
- Ensure that your elbows stay close to your body as you lower yourself to maximize triceps engagement.
- Breathe in as you lower your body and breathe out as you push back up.
- Start with 2-3 sets of 8-12 repetitions, adjusting the number of reps based on your strength level. If needed, perform the exercise on your knees to reduce the difficulty.
Diamond Push-Ups are a fantastic upper body exercise that not only strengthens the triceps but also challenges the chest, shoulders, and core. They are a great addition to any workout routine, especially for those looking to increase upper body muscle definition and strength.
