Do you know what diamond push-ups are, how they differ from other types and how to perform them correctly? The name of this technique is very tempting, isn't it? In fact, the exercise got its name from putting your fingers on the floor or wall - they should form a crystal.
The main load of the diamond push-ups from the floor is given to the triceps, the muscles of the back, abs, biceps and pectoral muscles also work.
Execution technique
Let's take a closer look at the technique of performing diamond push-ups, and the first step, as always, should be a warm-up:
- Loosen the joints of the hands and forearms, perform swings, make circular movements of the hands, jump in place;
- Take the starting position: the plank on outstretched arms, the hands are placed clearly under the sternum, touching each other so that the thumbs and forefingers form the outline of a diamond;
- Legs are allowed to be slightly parted or placed close;
- The head is raised and forms a line with the body, looking forward. Tighten the abs and buttocks;
- While inhaling, slowly lower yourself until the back of your palms touches your body;
- As you exhale, rise;
- Do 2-3 sets of 10 reps.
What are the most common mistakes beginners make in the diamond push-up technique?
- The elbows are spread apart, as a result of transferring the load from the triceps to the pectoral muscles;
- Bend in the spine, transferring body weight to the lower back;
- They breathe incorrectly: it is true to descend while inhaling, while exhaling to push the body up;
- They don't follow the rhythm.
In addition to the fact that push-ups with a diamond grip are performed from the floor, they can also be done with a wall. This option is suitable for beginners with a weak physical condition and girls. Alternatively, you can make the diamond exercise easier by doing it from your knees.
- Stand facing a vertical surface and place your hands like a diamond push-up;
- As you inhale, approach the wall, as you exhale, push off;
- The body is kept straight, only the triceps of the arms work.
Experienced athletes can make diamond push-ups more difficult by doing them from a support on only one leg or from a stand (heels are above the head).
The benefits and harms of diamond exercise
The benefits of diamond triceps push-ups are invaluable. Try to include this exercise in your program for at least a month, and you will certainly see the result:
- Hands will become embossed, beautiful and effective;
- The abdominal region will be tightened;
- Your pushing power will increase;
- The joints of the hands and ligaments will be strengthened;
- Small stabilizer muscles will become stronger.
Diamond push-ups can not bring any harm, unless, of course, you will not perform them if there are contraindications. Among the latter are any acute phases of chronic diseases, conditions after a heart attack or stroke, any inflammatory processes, injuries to the joints of the hands.
Differences from other species
Diamond push-ups are very different from other types, because the main load is given to the triceps.
A similar technique with a narrow grip (the arms are close to each other under the chest) evenly loads the pectoral muscles and triceps. The diamond spread of the brushes allows you to concentrate only on the triceps.
Who is the diamond exercise for men or women? Of course, both. The diamond exercise is especially important for those athletes who seek to increase the volume of their arms and form a beautiful relief on them. Girls, by the way, can tighten their breasts, which most often lose their original appearance with age or after breastfeeding.
Well, now you know how to do diamond push-ups correctly, which means that very soon you will be able to amaze others with spectacular pumped-up arms. Finally, we recommend not focusing on the diamond type of exercise alone. For the complex development of physical fitness, they should be supplemented with classics with a wide and narrow setting, pull-ups and other tasks for the upper shoulder girdle.
