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How to Do a Diamond Push Ups – Tips and Techniques

The classic push-up is a staple exercise for building upper body strength. But for those seeking an extra challenge, the diamond push ups offers a powerful alternative. This variation intensifies the workout by placing your hands in a specific diamond shape, targeting not your chest but also your triceps and core.

Used in military training programs, diamond push ups can be incorporated into your workout routine to elevate your fitness level.

Benefits of Diamond Push-Ups

diamond push ups

Freepik | ibrakovic | Diamond pushups offer an avenue to challenge yourself and further develop your upper body strength.

There are several advantages to incorporating diamond push-ups into your exercise regimen:

  • Increased Strength – The closer hand placement in diamond push ups forces your triceps to work harder, leading to greater muscle strength and definition.
  • Enhanced Core Stability – Maintaining a proper body line throughout the movement is crucial for diamond push ups. This translates to improved core engagement and stability, benefiting your overall balance and posture.
  • Progressive Challenge – If regular push-ups have become routine, diamond push ups provide a way to push your limits and continue building upper body strength.

Mastering the Diamond Push-Up Technique

While diamond push ups offer a rewarding challenge, proper form is essential to avoid injury. Here’s a step-by-step guide to ensure you perform the exercise effectively:

1. Preparation is Key

Begin by finding a comfortable exercise mat. This provides a slight cushion for your hands and wrists, which is especially important on hard surfaces.

2. Standard Push-Up Position

Start in a classic push-up stance. Place your hands shoulder-width apart, under your chest. Keep your legs extended backward, with your toes on the floor for support.

3. Forming the Diamond

Now comes the defining aspect of the exercise. Move your hands closer together, forming a diamond shape with your thumbs and index fingers touching. Imagine creating a small pyramid with your fingers at the peak.

diamond push ups

Freepik | Wavebreak Media | Position your hands closer together, forming a diamond shape with your thumbs and index fingers.

4. Lower Yourself with Control

Engage your core and maintain a straight line from head to toe. Lower your chest towards the ground, keeping your elbows tucked close to your body. Breathe out as you descend.

5. Powerful Push-Up

Once your chest touches the floor, reverse the movement with a forceful push-up. Push through your palms and extend your arms, returning to the starting position. Breathe in as you push yourself back up.

6. Maintaining Form

Throughout the exercise, ensure your back remains straight and your core engaged. Don’t allow your hips to sag or your lower back to arch. Focus on maintaining the diamond shape with your hands throughout the movement.

Tips for Success with Diamond Push Ups

diamond push ups

Freepik | dragonimages  | For beginners, start with a few reps and gradually add more as you get stronger.

  • Start Slow –  If you’re new to diamond push ups, begin with a few repetitions and gradually increase the number as you gain strength. It’s better to perform fewer repetitions with proper form than to risk injury by pushing yourself too hard initially.
  • Modified Diamond Push Ups – For beginners, consider performing diamond pushups from your knees instead of a full plank position. This reduces the intensity while allowing you to practice the proper hand placement and movement.
  • Progression is Key – As you gain strength and confidence with diamond push ups, gradually increase the number of repetitions per set. You can also add variations like incline diamond push ups or decline diamond push ups to further challenge yourself.

By incorporating diamond push ups into your workout routine with proper form and gradual progression, you can unlock a powerful exercise that strengthens your upper body, core, and overall fitness level. Remember, consistency and proper technique are key to reaping the benefits of this challenging variation of the classic push-up.

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