Push-ups are beloved by both men and women alike, regardless of the venue, as fitness activities deepen. Fitness enthusiasts have diversified the training modes of push-ups to enhance their training effects. Diamond push-ups are one of these variations.

Let's first understand the differences between diamond push-ups and regular push-ups

1Different hand shapes

Regular push-ups have hands with fingers pointing forward, at the shoulder level or sides, while diamond push-ups have hands with a narrow distance, with palms facing down, and the contact points of both hands are between the thumbs and index fingers, forming a diamond shape.

2Different muscle stimulation

The primary force points of regular push-ups are the outer edge of the chest muscles, providing significant stimulation to the chest muscles, while the stimulation of the triceps is relatively weak, while diamond push-ups, by narrowing the distance between the hands, strengthen the triceps muscle activation, and increase the stimulation, better stimulating the sternal part of the chest muscle.

3Different action postures

1In regular push-ups, the distance between the hands is mostly kept wide or flat, while diamond push-ups are a special form of narrow distance, it is a bit narrower than narrow distance.

2When doing regular push-ups, the elbows open away from the torso, and are placed on the same plane with the back, while in diamond push-ups, the elbows are bent and moved closer to the body, increasing the squeeze sensation of the triceps muscle,

Through the above analysis of the differences, diamond push-ups are beneficial for stimulating the biceps of the arms, and the triceps are responsible for the circumference of the arms, so after training, it can increase the muscle content of the arms, and the arms will become thicker, let's all do 2 different forms of diamond push-ups to stimulate the triceps more strongly!

Action one: Kneeling diamond push-ups

We can call this action traditional diamond push-up foundation, when fitness enthusiasts cannot complete the standard action, they can use kneeling diamond push-ups as a transition, this can help them master the standard action more quickly.

Action preparation: Maintain a kneeling posture on the ground, extend the arms to support the ground, make hands into a diamond shape, the thighs and calves maintain verticality.

Action process: Tighten the abdominal muscles, keep the chest straight and the back upright, bend the arms to lower the body, at the bottom position, maintain the action for 1 second, to enhance the triceps stimulation, then return to the starting point, repeat.

Training intensity: Do 2-3 sets, 6-8 reps per set.

Action two: Traditional diamond push-ups

Action preparation: Maintain a push-up posture, hands in a diamond shape, legs extend straight back, front feet are planted, keeping the shoulders, back, hips, and ankles on the same plane, do not arch the back or bend the waist.

Action process: Tighten the abdominal muscles, keep the body and shoulder stable, bend the elbows to lower the body, maximize the stretching and contraction of the triceps muscle, to the bottom position, maintain the action for 1 second, then slowly extend the arms back to the starting point, repeat the action.

Training intensity: Do 2-3 sets, 6-8 reps per set.

Diamond push-up training difficulties

This action, in addition to the basic strength of the chest, shoulder and wrist strength are also very important. During the training process, shoulder instability often appears, and the wrists become painful, making it difficult to persevere, which requires strong shoulder stability strength and wrist strength.

1Reverse push-ups to solve shoulder discomfort, stabilize the shoulders, training intensity of 3-4 sets, 8-10 reps per set.

2Five-finger support push-ups to solve wrist discomfort, to get used to the weight of the wrist, training intensity of 2-3 sets, 6-8 reps per set.

These two actions can be placed before diamond push-up training to better solve the above difficulties. If you want to better strengthen the triceps muscle stimulation, it is recommended that friends carry out weighted training, such as adding weight to the back, this action is difficult for beginners, perhaps only one can be done, it is inevitable to bring trouble to the trainees, but do not panic, as the training time increases, you will be able to do more and more, and the effect will become more and more obvious.