Perform Diamond Push Ups using the following equipment:
- Exercise mat (optional for added comfort and stability)
Start in a traditional push-up position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
Follow these steps to perform Diamond Push Ups with proper form:
- Start in a traditional push-up position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
- Position your hands directly under your shoulders, and extend your legs behind you, creating a straight line from your head to your heels.
- Engage your core muscles and maintain a neutral spine throughout the movement.
- Lower your body by bending your elbows, keeping them close to your sides and maintaining the diamond hand position.
- Continue lowering until your chest is just above the ground or as far as your flexibility allows.
- Push through your hands, extending your arms and returning to the starting position.
- Repeat the exercise for the desired number of repetitions, focusing on engaging your chest and triceps.
Diamond Push Ups primarily target the following muscle groups:
- Chest (Pectoralis major and minor): The muscles in your chest responsible for pushing movements.
- Triceps: The muscles located at the back of your upper arm that assist in arm extension.
Tips on doing this exercise
Follow these tips to optimize your Diamond Push Ups and maximize your upper body strength:
- Maintain proper body alignment throughout the exercise by keeping your core engaged and your body in a straight line.
- Squeeze your chest and triceps at the top of each repetition to enhance muscle activation.
- Control the descent and ascent of the movement, focusing on a slow and controlled tempo for maximum effectiveness.
Avoid these common mistakes to ensure safe and effective execution of Diamond Push Ups:
- Allowing your elbows to flare out: Keep your elbows close to your sides to place more emphasis on your triceps and chest muscles.
- Letting your lower back sag or hips rise: Maintain a straight line from your head to your heels throughout the exercise.
- Rushing through the movement: Perform Diamond Push Ups with control and focus on the mind-muscle connection.
- Beginners: Aim for 8-12 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.