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Diamond push-up: benefits, variations (and how to do it)


The diamond push-up is a variation of the traditional push-up in which the hands are positioned closer to each other, reducing the base of support, in order to focus the work more on the triceps, strengthening and defining this muscle.

There are other types of push-ups besides the diamond push-up, such as the arm push-up, military push-up and shoulder push-up, which have varying levels of difficulty, focus on different muscles and can be adapted according to each person's physical conditioning. Discover the main types of push-ups.

Performing the diamond push-up can be difficult for some people, so it is recommended that it be done initially with the guidance of a physical education professional to learn the correct movement and avoid injuries.

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Triangle hand position during diamond push-up

Main benefits

The main benefits of diamond flexion are:

1. Strengthens the triceps

The diamond push-up is one of the most effective exercises for strengthening the triceps muscle, and can help define the back of the arms. Discover other exercises for triceps training.

2. Activates the chest muscles

Although its focus is triceps, the diamond push-up is also a good exercise option to complement chest training, because it uses a lot of the strength of the larger pectoral muscles. Find out how to do a chest workout at home.

3. Increases body stability

By reducing the base of support, this type of push-up also encourages the use of the abdominal muscles to stabilize the body during the movement, helping to increase body control and stability. See more exercises to improve balance.

4. Exercises several muscle groups at the same time

The diamond pushup is a compound exercise, meaning it works multiple muscles at the same time. The main muscles used are the triceps, but the exercise also involves the pectorals, deltoids and serratus anterior, on the side of the chest.

In addition, flexion exercises also work the glutes, quadriceps femoris and abdominal muscles, for example, which are mainly used to stabilize the body during movement.

How to do diamond push-ups

The step-by-step guide to doing the diamond push-up correctly is:

  1. Place your hands on the floor close to each otherforming a triangle or “diamond” with the tips of your fingers: the thumb and index finger of one hand must touch those of the other;
  2. Stretch your legs backkeeping your feet together and touching the floor with just your fingers;
  3. Position your chest directly above your hands and straighten your arms.keeping your back straight and in the same line as your legs;
  4. Bend your elbows to lower your body during inspiration;
  5. Pause movement for 1 second when the elbows are in the same line as the chest;
  6. Raise the body back to the starting positionpushing the floor with your hands and exhaling;
  7. Repeat the movementmaintaining body posture.

During the movement, elbows should be kept close to the bodywith your arms pointing slightly outward at a 45-degree angle to your torso to maximize triceps work.

It is recommended that the diamond push-up is initially done with the guidance of a physical educator so that the movement is done correctly, in order to avoid injuries.

Variations of the diamond push-up

Some variations of the diamond push-up are:

1. Diamond Wall Pushup

In this variation, the diamond push-up is done by resting your hands on a wall and leaning your body forward, which makes the exercise easier. It is recommended for people who are still developing physical fitness to do more difficult push-ups.

2. Knee diamond push-up

When done on the knee, the diamond push-up requires less strength from the arms than its normal form, and is also considered an option for beginners of the exercise.

3. Declined diamond push-up

The declined diamond push-up is a variation in which the feet are supported on an elevation so that more force is needed to elevate the body during the movement. It is an exercise for people who want a greater challenge.