What Do Diamond Push Ups Work

 

 Introduction

 

💎 Diamond push ups are one of the most effective bodyweight exercises for targeting multiple muscle groups in the upper body. By positioning the hands in a diamond shape under the chest during a push up, the mechanics of the movement are altered to engage the triceps, chest, shoulders, and core in a unique way. Diamond push ups isolate the triceps to a greater degree than standard push ups by increasing tension placed on the inner head. They also activate more upper chest fibers and require significant stabilization from the core musculature. Adding diamond push ups into a well-rounded routine provides variation to enhance muscle development in the triceps, chest, shoulders, and core. Read on to learn all about what muscle groups diamond push ups work.

 

Table of Contents

 

- Triceps

    - Inner Triceps Head

    - Triceps Brachii

    - Triceps Long Head

    - Triceps Lateral Head

    - Triceps Medial Head

- Chest

    - Upper Chest

    - Pectoralis Major

    - Pectoralis Minor

    - Chest Stabilization

- Shoulders

    - Anterior Deltoid

    - Lateral Deltoid

    - Posterior Deltoid

    - Rotator Cuff

    - Scapular Stabilizers

- Core

    - Rectus Abdominis

    - Obliques

    - Erector Spinae

    - Glutes

- Benefits

- Proper Form

    - Hand Positioning

    - Body Positioning

    - Range of Motion

- Variations

    - Wide Diamond Push Ups

    - Narrow Diamond Push Ups

    - Single Arm Diamond Push Ups

    - Diamond Push Up with Clap

    - Weighted Diamond Push Ups

    - Diamond Push Up with Bands

    - Decline Diamond Push Ups

    - Incline Diamond Push Ups

    - Diamond Push Up to Side Plank

    - Diamond Cobra Push Ups

    - Diamond Pike Push Ups

    - Diamond Spiderman Push Ups

    - Diamond Rainbow Push Ups

- Integrating Into Routine

- Common Mistakes

- Benefits For Specific Goals

- Conclusion

- FAQs

 

 Triceps

 

 Inner Triceps Head

 

One of the main benefits of the diamond push up is enhanced recruitment of the inner head of the triceps brachii. This section of the triceps forms much of the defined horseshoe shape on the back of the arm near the elbow. When performing a standard push up, both the inner and outer triceps heads are worked fairly evenly. However, by moving the hands together into the diamond position, greater tension is placed on the inner triceps head. This forces the inner fibers to work harder to extend the elbow against the increased resistance. Over time, targeting the inner triceps head with diamond push ups leads to more pronounced definition and separation in this region of the upper arm.

 

 Triceps Brachii

 

The triceps brachii is the large three-headed muscle that makes up the back of the upper arm. It originates with a long head attached at the shoulder blade, a lateral head attached to the upper humerus, and a medial head attached near the elbow. All three converge down into a common tendon that inserts onto the ulna bone of the forearm. This allows the triceps to straighten and extend the elbow joint. Diamond push ups engage all three heads of the triceps brachii muscle complex dynamically. As you lower down into the push up, the elbow flexes, stretching the triceps. Then as you press back up, the triceps contract concentrically to extend the elbows against resistance and return you to the starting position. This strengthens the triceps through a full range of motion.

 

 Triceps Long Head

 

The long head of the triceps originates at the scapula just below the shoulder joint. It extends down the back of the arm parallel to the lateral head. In the diamond push up position, the long head of the triceps is stretched with the elbows flexed as you lower your body towards the ground. Then as you press back up, the long head contracts to straighten the elbow joint along with the other two heads. Although diamond push ups don't necessarily target the long head significantly more than standard push ups, they do provide dynamic strengthening throughout a controlled range of motion.

 

 

 Triceps Lateral Head

 

The lateral head of the triceps runs down the outer portion of the back of the arm parallel to the long head. Diamond push ups engage the lateral triceps by forcing it to contract concentrically when you press back up to the starting position from the bottom of the movement. This dynamic contraction along with the enhanced stretch at the bottom builds strength and size in the lateral triceps. The lateral head plays a key role during any elbow extension, working together with the medial and long heads. Diamond push ups train this head along with the entire triceps complex.

 

 Triceps Medial Head

 

Since the hands are placed close together in the diamond position underneath the chest, this alters the mechanics to increase tension placed specifically on the medial head of the triceps. The medial head lies underneath the lateral and long heads on the inner portion of the upper arm closest to the torso. Diamond push ups isolate this section of the triceps to a greater extent by requiring it to work harder to stabilize and extend the elbow joint through a greater inner range of motion. Over time, the heightened focus on the medial triceps head leads to increased definition and mass along the inner arm.

 

 Chest

 

 Upper Chest

 

In addition to working the triceps, diamond push ups are an effective exercise for targeting the upper portion of the pectoralis major chest muscle. During a standard push up, the hands are normally positioned wider so the primary region of the chest worked is lower portion closer to the abdomen. However, by moving the hands together into a diamond pattern, this shifts the weight forward so that the resistance is concentrated higher up on the chest muscles. The clavicular head of the pecs that makes up the upper chest is challenged significantly more throughout the diamond push up movement. Over time, incorporating diamond push ups can help build more mass and definition in the often-neglected upper chest area.

 

 Pectoralis Major

 

The large pectoralis major muscle makes up the bulk of the chest mass. It originates along the collarbone, sternum, and top of the ribs and inserts on the upper arm bone. When you lower down during a push up, the pectoralis major flexes to draw your body towards the ground against gravity. Then as you press back up, it contracts concentrically to push your torso back to the starting position. This isometric contraction engages nearly all fibers in the pectoralis major, providing comprehensive chest activation. However, diamond push ups do focus more on the upper fibers than a standard push up. They also require greater stabilization of the pecs due to the closer hand position.

 

 Pectoralis Minor

 

Lying underneath the pectoralis major is the smaller pectoralis minor muscle. It originates on the ribs and inserts on the scapula. The pectoralis minor plays a role in drawing the scapula forward and down during shoulder flexion. Although diamond push ups don't isolate the pectoralis minor, they do utilize it isometrically to stabilize the shoulder joint as you lower and press your body. When performing push ups of any variation, it's important to avoid excessive rounding or sagging of the upper back, which overstretches the pectoralis minor. Maintaining proper posture with shoulders retracted works this muscle optimally.

 

 Chest Stabilization

 

In addition to dynamically working the pectoral muscles through the push up motion, diamond push ups require significant stabilization and isometric contraction of the pecs. Because the hands are positioned close together directly under the chest rather than out to the side, this creates a more challenging balancing task. Your chest muscles must contract statically to support your upper body weight and prevent you from toppling over to one side. This isometric squeeze engages muscle fibers differently than the dynamic portion of the lift to promote endurance and stability in the pecs.

 

 Shoulders

 

 Anterior Deltoid

 

When lowering your body during the diamond push up, your shoulder joints flex to guide your torso down towards the floor. This shoulder flexion under load engages the anterior head of the deltoid muscles in the front of the shoulder. The anterior deltoid originates on the clavicle and top of the scapula, running over the shoulder joint and inserting on the humerus bone. Contracting the anterior deltoid draws the arm forward and upwards as you press back to the start position, working together with the chest muscles. Diamond push ups provide an effective shoulder flexion movement to target the anterior delts from multiple angles for balanced development.

 

 Lateral Deltoid

 

Although they don't isolate the lateral deltoid muscles of the shoulders, diamond push ups do utilize them isometrically. The lateral delt attaches to the side of the scapula and out to the humerus, allowing you to raise your arms out to the side. During the diamond push up, the lateral delts contract statically to stabilize the shoulder joint as you bear weight through the hands. This prevents the shoulder from caving inward and contributes to proper alignment. The lateral delts also work eccentrically to control elbow extension on the way down.

 

 Posterior Deltoid

 

The posterior deltoid muscles of the rear shoulders are not a primary mover during diamond push ups. However, they do contract isometrically to stabilize the shoulder joint as you lower and press your body. Proper push up form requires keeping the shoulders down and back with the scapula retracted. The posterior deltoid aids this retraction during the movement. Although diamond push ups don't target the posterior deltoid dynamically, they provide an opportunity to practice proper shoulder positioning under load.

 

 Rotator Cuff

 

The rotator cuff is a group of smaller muscles and tendons that surround the shoulder joint. Their main role is stabilizing the ball and socket joint through a wide range of motion. Diamond push ups heavily utilize the rotator cuff muscles to hold the upper arm securely in the shoulder socket as you bear weight through the hands. This prevents impingement and injury. Proper push up form also requires shoulders that are broad and down with scapular retraction rather than elevated ears. Rotator cuff strength promotes healthy shoulder positioning.

 

 Scapular Stabilizers

 

Maintaining proper shoulder alignment and posture during diamond push ups relies heavily on scapular stabilization. Muscles like the trapezius, rhomboids, and serratus anterior all work to keep the scapula retracted and depressed throughout the movement. This puts the shoulder joint in the strongest position under load. The scapular stabilizers contract isometrically to hold this ideal shoulder positioning as you flex and extend repetitively during push ups. Their endurance is challenged significantly by high rep diamond push up sets.

 

 Core

 

 Rectus Abdominis

 

The rectus abdominis muscles of the front of the abdomen must contract maximally during diamond push ups to stabilize the spine and prevent back arching. Because the hands are placed close together, this creates a more unstable position requiring greater core activation to prevent the hips from sagging or body from swaying. The upper and lower abs must squeeze isometrically throughout the set to maintain rigid alignment from head to toe. This isometric contraction provides excellent core conditioning beyond just the push up itself.

 

 Obliques

 

Further core stabilization is provided by the internal and external oblique muscles along the sides of the torso. These diagonal fibers meet in the abdominal midline and allow trunk rotation and lateral flexion. During diamond push ups, the obliques work isometrically to prevent lateral flexion and swaying as you lower your body. They also maintain intra-abdominal pressure with the transverse abdominis to support the spine. Over time, consistent diamond push up training can improve oblique endurance and stability.

 

 Erector Spinae

 

Themuscles of the lower back must also stay tightly engaged while performing diamond push ups. The erector spinae group extends the spine and anchors the core. Diamond push ups train endurance in the erector spinae as you repeat multiple reps without allowing the natural extension and arching of the spine. The low back remains flat and rigid due to the sustained contraction of these muscles. This protects the vertebrae while also strengthening the lumbar spine dynamically against resistance.

 

 Glutes

 

Proper push up form requires full engagement of the glutes to prevent the hips from sagging and maintain neutral alignment. The gluteus maximus provides a solid base of support and stability during diamond push ups by contracting isometrically. Some glute activation also occurs as you raise your legs on each repetition due to the posterior fibers extending the hips. Overall, diamond push ups promote glute strength and endurance like planking to carryover to better posture and performance in other lifts.

 

 Benefits

 

- Isolate inner triceps head

- Build mass in upper chest region

- Improve shoulder stabilization and posture

- Engage core muscles isometrically for stability

- Promote scapular retraction and strengthening

- Reinforce proper shoulder alignment under load

- Increase glute activation for posterior chain development

- Enhance definition and separation in triceps muscles

- Provides variation from standard push ups

- Add challenge to bodyweight training

 

 Proper Form

 

 Hand Positioning

 

- Place hands directly under chest in diamond shape

- Index fingers and thumbs should touch forming diamond

- Hands may be close together or wider apart

- Hands under shoulders to distribute weight evenly

- Fingertips spread wide with pressure through palm

- Avoid resting weight in palms to prevent wrist pain

 

 Body Positioning

 

- Maintain flat rigid back from head to heels

- Brace core maximally throughout movement

- Keep hips square and glutes squeezed

- Prevent sagging or swaying by engaging abs

- Retract shoulders down and back 

- Head remains neutral with eyes looking forward

 

 Range of Motion

 

- Lower body until chest nearly touches hands

- Elbows bend to 90 degrees in bottom position

- Press through palms back to start position

- Avoid locking elbows at top to keep tension

- Control speed eccentrically and concentrically

 

 Variations

 

 Wide Diamond Push Ups

 

- Place hands in wider diamond position

- Increases range of motion for greater triceps stretch

- Allows deeper chest activation with greater overload

- Start with narrow diamond then widen as strength increases

 

 Narrow Diamond Push Ups

 

- Bring hands together into narrower diamond shape

- Recruits inner triceps head to higher degree

- Increased stabilization demand through shoulders and core

- Great for building triceps isolation and endurance

 

 Single Arm Diamond Push Ups

 

- Perform diamond push up with just one hand on floor

- Forces core to work harder to prevent rotation

- Alternate arms with each rep for balanced loading

- Decreases amount of weight borne compared to two arm

 

 Diamond Push Up with Clap

 

- Explosively push up and clap hands together at top

- Emphasizes fast-twitch muscle fibers 

- Plyometric variation improves speed and power

- Must maintain balance and control throughout movement

 

 Weighted Diamond Push Ups

 

- Add resistance by wearing weighted vest or plate on back

- Provides greater overload to build triceps size

- Increases chest and shoulder muscle activation

- Use caution to avoid overloading joints when adding weight

 

 Diamond Push Up with Bands

 

- Loop exercise bands around upper back and hands

- Creates accommodating tension that increases through range of motion

- Provides muscle time under tension for metabolic stress

- Bands pull you into greater triceps stretch at bottom

 

 Decline Diamond Push Ups

 

- Place feet elevated on box or bench

- Increased resistance and range of motion for triceps

- Allows greater stretch and overload in the pecs

- Start on floor before progressing to higher box height

 

 Incline Diamond Push Ups

 

- Place hands elevated on box, bench, or wall

- Decreases resistance for beginners or prehab

- Partial range of motion targets triceps in stretched position

- Gradually lower incline height over time as strength builds

 

 Diamond Push Up to Side Plank

 

- From top of diamond push up, rotate to side plank

- Adds core and shoulder stability requirement

- Shoulder works dynamically through greater range of motion

- Prevent hips dropping or body sagging for best results

 

 Diamond Cobra Push Ups

 

- From down position, press up with palms flat then spread fingers and straighten arms

- Finishing cobra position stretches chest and shoulders 

- Moving from flexed to extended overhead provides greater mobility

- Switch between diamond and cobra position forreps

 

 Diamond Pike Push Ups

 

- From down position, press up into an upside down "V" shape

- Works shoulders through full range of motion

- Stretches the lats and chest muscles

- Cue keeping core engaged and hips lifted

 

 Diamond Spiderman Push Ups

 

- As you lower into push up, bring one knee up outside of arm

- Alternate legs, touching knee to elbow each rep

- Adds oblique and hip flexor challenge

- Prevent hips rotating or body swaying as you bring leg through

 

 Diamond Rainbow Push Ups

 

- As you press up, sweep one arm out to side making an arch

- Return to diamond press up position before lowering again

- Works shoulders dynamically through greater range of motion

- Keep arm straight and prevent body from twisting

 

 Diamond Push Up to Triceps Press

 

- From diamond push up position, straighten arms into triceps press

- Isolates triceps by extending elbows against resistance

- Allows greater peak contraction in triceps muscles

- Cue pressing back into hands to keep tension on triceps

 

 Integrating Into Routine

 

- Include diamond push ups 2-3 times per week

- Don't perform diamond push ups on consecutive days

- Include after chest and triceps movements for pre-fatigue

- Or pair them first in workout to maximize strength

- Use 3-4 sets of 6-10 reps for strength building

- Or sets of 15-20 reps to build muscular endurance

- Combine with other multi-joint and single joint exercises for balanced development

- Provide rest days between diamond push up sessions for recovery

 

 Common Mistakes

 

- Allowing hips to sag or arching back

 

    - This shifts tension off the triceps, chest, and shoulders onto the lower back

    - Cue engaging glutes and abdominals to maintain rigid posture

 

- Head and neck position not neutral 

 

    - Looking up strains the neck over time

    - Can lead to rounding shoulders and poor scapular position 

    - Keep head neutral in line with the rest of the spine

 

- Shoulders elevated rather than retracted down and back

 

    - Rolled forward shoulders are weaker and injury prone

    - Prevent shoulder impingement by holding shoulders down 

    - Retract and depress scapula to stabilize joints 

 

- Elbows flaring out wide rather than kept by sides

 

    - Flared elbows put stress on elbow joint 

    - Cue tucking elbows about 45 degrees from body

    - Allows greater triceps activation when elbows are in 

 

- Hand position not directly under chest 

 

    - Placing hands too far forward shifts stress off target muscles

    - Can cause wrist and elbow pain over time

    - Stack wrists directly under shoulders for proper alignment

 

- Palms resting weight instead of pressure through full hand

 

    - Pressure should be distributed through finger pads and palm

    - Resting in heels of palms can hyperextend wrists

    - Engage forearms and grip floor to prevent pain

 

- Partial range of motion not lowering deep enough 

 

    - Short stroke does not fully engage muscle fibers

    - Reduce ROM to control movement until strength increases

    - Progressively lower more over time for development

 

 Benefits For Specific Goals 

 

 Building Bigger Triceps

 

- Narrow diamond position recruits inner triceps head

- Provides dynamic strength through full ROM

- Variations like added weight overload triceps

- High rep sets creates metabolic stress 

 

 Adding Upper Chest Size

 

- Works upper pec fibers from new angles

- Incline and decline versions hit different sections 

- Pressing through full range develops chest through stretched position

- Combine with flyes for comprehensive pec development

 

 Strengthening Shoulders

 

- Isometric stabilization engages muscles dynamically

- Prevents shoulder rounding and impingement 

- Provides controlled range of motion strengthening

- Combine with raises and rotations for joint health

 

 Sculpting Arms

 

- Integrate into arms day along with curls and extensions

- Repetitive TUT provides muscle pump

- Diamond shape works inner arm muscles thoroughly

- Layer with chin ups to train arms from multiple angles 

 

 Building Core Strength

 

- Isometric contraction trains core endurance

- Maintaining rigid plank position ties waist

- Carryover to greater stability in compound lifts

- Trains core muscles frequently neglected in isolation 

 

 Conclusion

 

Diamond push ups provide a highly effective exercise that challenges multiple muscle groups simultaneously. They isolate the triceps to a greater degree than standard push ups by placing extra tension on the inner head. Diamond push ups also build mass in the often neglected upper chest while requiring significant shoulder and core activation. This makes them an excellent addition to any upper body training routine. Diamond push ups enhance development of the arms, chest, and core when performed with proper form through a full range of motion. Include them in your workouts 2-3 times per week for continued gains in strength, size, and endurance throughout the upper body musculature. Experiment with different hand placements and advanced variations to reap all the benefits diamond push ups have to offer.

 

 FAQs

 

 What muscles do diamond push ups work?

 

Diamond push ups primarily target the triceps muscles on the back of the upper arm. They also engage the pectoralis major chest muscle, anterior deltoid shoulders, and core stabilizers like the rectus abdominis. Secondary muscles worked include the upper back, biceps, and forearms.

 

 How is the muscle activation different from standard push ups?

 

Diamond push ups place greater emphasis on the inner head of the triceps due to the narrow hand position. They also utilize more upper chest fibers compared to the lower pecs engaged by regular push ups. Core and shoulder stabilization requirements are higher as well.

 

 How wide or narrow should my hands be in the diamond position?

 

A narrower diamond position brings more focus to the inner triceps head while a wider diamond allows for greater chest activation at the bottom. Moderate between shoulder width and narrow to target all muscle groups. Adjust width depending on your specific goals.

 

 What rep range is best for diamond push ups?

 

For strength aim for 3-5 sets of 6-10 reps with excellent form. For muscular endurance, shoot for 3-4 sets of 15-20 reps. Increase or decrease reps based on your current progression. Maintain tension by not locking out elbows.

 

 Should I do diamond push ups everyday?

 

No, allow at least 1 full day of rest between diamond push up sessions to give your muscles adequate recovery time. Work them into an upper body routine 2-3 days per week maximum for proper periodization.

 

 Are diamond push ups suitable for beginners?

 

Due to their harder difficulty, diamond push ups may be too challenging for total beginners. Work on elevating your hands on an incline or progressing from modified push ups on your knees first. Get proficient with regular push ups before attempting diamonds.

 

 Can I build muscle size with diamond push ups? 

 

Yes, when programmed correctly diamond push ups can contribute to hypertrophy over time. Perform them progressively by adding reps, decreasing incline, using added weight, etc. Consume enough protein daily and allow sufficient recovery for growth.

 

 Will diamond push ups work my lower chest too?

 

Diamond push ups do work the lower chest muscles, but this area is emphasized more during a standard push up. Use a combination of standard, decline, and diamond push ups for comprehensive chest development.

 

 Can I do diamond push ups if I have wrist pain?

 

Those with sensitive wrists may need to avoid diamond push ups as they place more pressure on the inner wrist joint. Try widening the diamond position or wearing wrist wraps. If pain persists, opt for push up stands placing the load on your forearms instead.

 

 How many calories does one round of diamond push ups burn?

 

One set of diamond push ups burns approximately 5-10 calories. The exact amount varies based on your weight, intensity, rest time, reps performed, etc. Do multiple cumulative sets in a workout to elevate your heart rate and caloric expenditure.

 

 What can I do if I don't have the strength to complete diamond push ups?

 

If unable to complete diamond push ups with good form, modify the exercise by elevating your hands on an incline bench or box. You can also drop to your knees to decrease resistance until you build requisite strength.

 

 Are push up stands or bars effective alternatives?

 

Push up stands that allow you to rest on your forearms are useful alternatives to take pressure off the wrists. Handles and bars can help get in proper push up position as well. But your body weight provides the best resistance.

 

 Can I do diamond push ups if I have shoulder injuries?

 

Those with pre-existing shoulder injuries should check with a physical therapist or doctor before performing diamond push ups. The shoulder flexion and weight bearing required may aggravate certain conditions. Modifications like incline can decrease risk.

 

 How do diamond push ups compare to bench press for building the triceps?

 

Diamond push ups offer greater triceps isolation than close grip bench press since the bodyweight load challenges you from direct angles. But bench press allows heavier progressive loading for mass building. Incorporate both for well-rounded triceps development.

 

 What are good supplemental lifts to pair with diamond push ups? 

 

Some excellent complementary lifts include dips, skull crushers, cable pressdowns, overhead triceps extensions, flyes, chest press, lateral raises, and pullovers. Train opposing muscle groups like back and biceps on alternate days.