Bodyweight Diamond Push Up

Instructions for proper form

Start in a prone position with your hands close together to form a diamond shape (thumbs and index fingers touching). Keep your feet together and your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor while keeping your elbows close to your sides. Press back up to the starting position, fully extending your arms. Ensure your core is engaged to maintain a straight body line throughout the movement.

Common mistakes to avoid

Avoid flaring your elbows out too wide, arching your back, or dropping your hips. Make sure not to rush the movement; maintain a controlled pace to engage the triceps effectively.

Benefits

Specific benefits of the exercise

Diamond Push Ups primarily strengthen the triceps, but they also engage the chest and shoulders. This exercise enhances upper body stability and endurance, contributing to overall arm strength.

Expected results and timeframe

With consistent practice, one can expect to see improved tricep size and strength within 4-6 weeks, as well as better stability in other upper body movements..

Who this exercise is best for

This exercise is ideal for beginners looking to develop tricep strength and overall upper body fitness, as well as those who prefer bodyweight training.

Scientific studies supporting its effectiveness

Studies indicate that bodyweight exercises can effectively increase muscle strength and endurance without the need for weights, making them a practical option for strength training (e.g., a study in the Journal of Sports Science & Medicine).

Variations

Beginner modifications

If the standard diamond push-up is too challenging, start by doing them on your knees to decrease the load. Alternatively, perform them against a wall or a raised surface.

Advanced progressions

For an advanced variation, elevate your feet on a surface to increase the difficulty. You can also add a clap between repetitions to enhance explosiveness or slow down the movement for more resistance.

Integrations

Complementary exercises

Complement diamond push-ups with exercises that target opposing muscle groups, such as rows or pull-ups, to maintain balanced muscle development.

Super set recommendations

Pair diamond push-ups with a set of bent-over dumbbell rows for a super set that focuses on both pushing and pulling movements, helping to enhance overall upper body strength.

Sample workout routines

In a full upper body workout, include diamond push-ups along with exercises like standard push-ups, planks, and tricep dips to create a comprehensive routine focusing on varying upper body functions.

Exercise combinations

Combine diamond push-ups with plyometric exercises, such as burpees, for a high-intensity workout that builds strength, endurance, and cardiovascular fitness.

Best time to do this exercise in your workout

Incorporate diamond push-ups at the beginning of your workout during the strength training segment, or as a finisher to fully exhaust the triceps and upper body.