The push-up and it’s many variations has become a staple in many routines as body weight workouts gain popularity. One variety of push-up that you may want to incorporate is the diamond push-up.
Often seen in military-type workouts, the diamond push-up is a fairly advanced move that will not only challenge the muscles of the chest, but will also place a strong emphasis on the arms (triceps) and the core area.
Before trying out the diamond push-up, make sure that you have correct form. You’re going to want a straight back and a tightened core. Try to keep your head facing toward the ground and not up in front of you. If keeping good form is difficult, try doing a static plank in this position and look in a mirror to correct yourself.
Diamond Push-ups: How to do them
- Start in a push-up position with your hands directly under your chest and the tips of your thumbs and index fingers touching (should make a diamond shape).
- Descend slowly while keeping your elbows close to your sides.
- Pause 1-2 seconds at the bottom before pushing all the way up with the elbows in.
- Pause 1-2 seconds at the top and focus on a strong contraction of the triceps and upper/inner chest.
- Repeat
Tip: If the movement is too difficult as described above, then you can do some things to make the move easier. Start with your hands on a bench so your body is in an incline position. This will make the movement much easier until you gain the strength to do them off of the floor. You can also start the push-up position on your knees to alleviate some weight off of your arms.