Diamond Push-Ups

Introduction

Diamond Push-Ups, also known as close-grip push-ups, are a highly effective bodyweight exercise that primarily targets the triceps, while also engaging the chest, shoulders, and core muscles. This variation of the traditional push-up is distinguished by the unique hand placement, where the thumbs and index fingers form a diamond shape beneath the chest. This narrower grip increases the demand on the triceps, making it an excellent choice for those looking to enhance upper body strength and muscle definition. Diamond Push-Ups are versatile and can be performed anywhere, requiring no equipment, making them a valuable addition to any hypertrophy-focused workout regimen.

Execution

How to Perform Diamond Push-Ups

Setup

1. Begin in a standard push-up position with your body forming a straight line from your head to your heels.
2. Place your hands close together directly under your chest, forming a diamond shape with your thumbs and index fingers touching.
3. Engage your core and glutes to maintain a stable and straight body position.

Execution

1. Inhale as you slowly lower your chest towards your hands, keeping your elbows close to your body.
2. Continue lowering until your chest is just above your hands or as far as your mobility allows while maintaining proper form.
3. Exhale as you push through your palms to extend your arms and return to the starting position.
4. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower your knees to the ground.
2. Release your hands from the diamond position and sit back on your heels to stretch your arms and shoulders.
3. Take a moment to relax and breathe deeply before moving on to your next exercise or set.