Push-ups are one of the most popular bodyweight exercises ever. With them, you train your whole body from head to toe – without having to use any equipment or even having to put your legs in the gym. But over time, they can get a little boring, especially for tough fitness junkies. For this reason, we will introduce you to a very special push-up in this article: also the so-called diamond push-up Diamond push-up called. You can now find out why it is worth learning and how to do it correctly.
All about diamond push-ups in an instant:
What are diamond push-ups?
Push-ups promote your mobility and coordination, train your sense of balance and improve your endurance. You train your legs, buttocks and core with them, which greatly improves your posture. Primarily but you strengthen your arms, shoulders and chest.
Depending on the push-up variant, you can focus on individual muscle groups. If your hands are spread out, you especially train your chest muscles. If, on the other hand, they are placed close together, you primarily turn to your upper arms. One special kind of these tight push-ups represents diamond push-up.
With the diamond push-up, you do not place your hands directly under your shoulder joints. Much more sits close together under your chest like a diamond.
Your two thumbs touch the bottom while your index fingers meet at the top. From this basic position you now start the regular push-up movement. Without a doubt, this push-up belongs one of the most challenging ever But that’s what makes the exercise so appealing.
Continue reading: Read here how to do a regular push-up correctly.
For this reason, you should include diamond push-ups in your routine
Diamond push-ups are ideal when you primarily wants to train his triceps. The triceps muscle, also called the triceps brachii in Latin, is the opposite of the biceps and is located on the back of the upper arm. It is always used when we Straighten your elbows and pull your shoulder joint in will have.
The biceps is the most well-known muscle in the arm and is therefore used particularly often in strength training. In fact, the triceps is even bigger and is so much the more important for a defined and toned arm. The diamond push-up should therefore not be missing in an arm workout.
The demanding diamond push-up is not for beginners, but an exercise for advanced users. If you get bored quickly or want to put on new training stimuli so as not to succumb to stagnation, is well advised with this exercise.
However, it must be said that the exercise wrists are widely used. If you have problems here or feel pain during exercise, you should first try another tight variant of the push-up or try dips to address the triceps. Otherwise can Push-up bars, fixed dumbbells or a soft mat help relieve stress.
How to do diamond push-ups correctly
The only difference between a diamond push-up and a regular push-up is the arm position. Nevertheless, we give you here a step-by-step guide:
- Get into the push-up position, then into the high plank. Your feet are about hip width apart with the tips of your toes. Your body forms a line. Your gaze points downward so that your body is in line with your spine.
- Now gently place your hands under your chest and forms the signature diamond. To do this, let your thumbs come together at the bottom and your index fingers touch the top.
- Now lower yourself slowly by bending your elbows. Your body stays straight and strong. Stomach, back, legs and bottom are tense. Go to the lowest possible point (it is best to have the tip of the nose to touch the ground) and turn around here without stopping.
- Gently push yourself up again. Your elbows are close to your body throughout the exercise.
- Get in the starting position, but always keep your elbows slightly bent to protect your joints and repeat the diamond push-up.
Tips for all beginners: Although the exercise is particularly suitable for advanced users, it does not mean that beginners should not try it. After all, no master has fallen from the sky yet! Relief can Raise hands on a stepper or stool Offer. You can But also do the exercise on your knees.
What else to consider
- that Movement comes from the arms and not from the back. Adjust your arms if the load deviates.
- Maintain basic tension throughout the exercise in your body to intensify your workout and protect you from injury. A mirror can help you monitor your posture while performing. Beware of a hollow back.
- Inhale as you lower yourself and exhale as you push up. As with any strength exercise, exhale when the load is greatest.