Diamond Push-Ups – How to Do Them and What Muscles Work

The first step to mastering diamond push-ups is understanding how to perform them properly. The correct form is essential, and if you perform them incorrectly, you risk injuring your spine or making the exercise a waste of time. Also, keep in mind that the hand positioning is crucial – if your hands are too far ahead of your body, you’ll be in a plank position, which is not the best way to train your triceps and biceps.


Diamond push-ups target the lateral tricep head and are an excellent choice for building lean muscle. They can be performed anywhere, as long as there is adequate space to do them properly. Typically, two to three sets of eight to fifteen reps are sufficient for a beginner. Once you’ve mastered the technique, you can progress to a full set by increasing the number of repetitions.

Diamond pushups how to do them and what muscles work

While the basic exercise is relatively simple, you can increase the difficulty of this exercise by using a weight plate or resistance band. Performing more sets will also challenge you to increase your strength and endurance. To see the best results, perform diamond push-ups with a full range of motion and don’t be afraid to go close to failure.

The diamond push-up is a bodyweight exercise that can target the triceps and quads. This makes it an ideal choice for home workouts or gyms that are less well-equipped. It can also be done faster than other exercises, which helps you cut the length of your workout session.

pectoralis minor

If you are interested in developing the muscles of your pectoralis minor, diamond push-ups can be a great workout to add to your routine. Diamond push-ups require more strength than a standard push-up and require you to use all of your body weight to perform them. You can also add extra weight to make the exercise more challenging. This exercise is a great way to increase the strength of your pectoralis minor and triceps.

The pectoralis minor is a group of small muscles that keep the rib cage and shoulder blades connected. These muscles pull on the point of the shoulder and draw the scapula superiorly. They are also responsible for throwing the angle at the bottom of the shoulder blades posteriorly.

To build muscle, you need to focus on time under tension. The more tension you apply during the push-up, the more blood will be pumped to the pectoralis minor. Moreover, a good starting tempo for this exercise is three full seconds of downward time, followed by a one-second pause at the bottom. You can then do three sets of five quality repetitions.


The diamond push-up is a great exercise for strengthening the chest and triceps. It also increases core strength and shoulder strength. Performing a single set of diamond push-ups is challenging, but as you progress with the exercise, you will be able to increase the difficulty. It also develops balance, a necessary skill for performing more advanced exercises.

The main muscle that is worked during a diamond push-up is the Triceps Brachii, which runs along the back of the arms. You will need a good amount of strength in the triceps to master the exercise. While the other muscles are also used in the exercise, you should focus on the triceps first.

The push-ups are effective for strengthening the core and upper body, so it’s important to start slowly. You can perform them as part of a warm-up routine or as a final exercise. In most cases, you’ll do 2-3 sets of eight to fifteen reps. You can also increase the number of reps in one set.


The diamond push-up is an advanced variation of the traditional push-up. It targets the chest, shoulders, and triceps. To do one, start on your hands with the fingers spread and your arms extended. Your goal is to perform the exercise as many times as possible without losing the proper form, and to reach a full range of motion for your arm.

There are several benefits of diamond push-ups, including increased strength, increased stamina, and increased endurance. When performing the exercise, aim to do as many reps as possible, with longer rests in between sets. Over time, you can increase the number of reps and the number of sets you complete each week.

The basic push-up can be performed by using a resistance band or weight plates, but there are variations available as well. These can be more difficult or less intense based on your goals.

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