This article was co-authored by Babis Kanellopoulos. Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
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The diamond push up is an pretty advanced form of this classic exercise. It's commonly used as a warm-up in the Army. You place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs. See Step 1 to learn how to do it.
Steps
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1Get on a mat. It's a good idea to do this exercise on a mat, which will slightly cushion your hands.[1] Doing it on a hard surface may be hard on your hands and wrists.
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2Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready.[2]Advertisement
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3Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid.[3]
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4Lower yourself to the ground, then push up. Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat.[4]Advertisement
Community Q&A
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QuestionWhere do your hands go for diamond push ups?
Babis KanellopoulosBabis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
Personal TrainerKeep your hands straight beneath your shoulders. Make sure that your index fingers are touching, forming a diamond shape. -
QuestionShould beginners do diamond push-ups?Babis KanellopoulosBabis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
Personal TrainerYou can do diamond push-ups as long as you keep their core engaged, elbows in, and neck relaxed. Make sure you go all the way down and all the way up to complete the full range of motion. -
QuestionWould this exercise be healthy for teenagers?
Community AnswerYes, this exercise would be healthy for anybody who is capable of performing it. -
QuestionDo these help to build the triceps muscles?
Community AnswerYes. -
QuestionHow do I know that I'm doing diamond pushups right?Community AnswerIt should not hurt you shoulder, but instead burn in your triceps and chest area. However, if you are new, it is not uncommon to feel it a bit in the shoulder as well, due to strength imbalances. Just make sure that it is a burning feeling, not a hurting feeling, in your shoulder. You can also practice looking in the mirror, or get someone to check on you while doing them, to make sure your form is correct.
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QuestionIs this a good exercise to reduce puffy nipples?Community AnswerNo, diamond push ups won't do anything for puffy nipples.
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QuestionHow do I get a six pack?
Community AnswerDo a lot of abdominal exercises and watch what you eat. Check out the article on How to Get Great Abs for specifics.
Warnings
- These can make your body sore if its your first time but that means your muscles are growing so don't give up if you feel pain!Thanks!
- Never push your arms or the position farther from your chest or you might injure yourself.Thanks!
- Do not point your elbows outward so much or you will pull a muscle.[5]Thanks!
References
- ↑ https://www.youtube.com/watch?v=Y2GOq2uDME0
- ↑ https://guardyourhealth.tumblr.com/post/114663286943/pt-cheat-sheet-the-right-stretches-for-better
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ https://sworkit.com/exercise/diamond-push-up
About This Article
To do a diamond pushup, start by getting on all fours on the ground. Then, get into a normal pushup position, but touch your index fingers and thumbs together so your hands are forming a diamond shape. Next, lower yourself to the ground, keeping your back straight and your abs and chest tensed. Finally, push yourself back up to the starting position, and repeat. For tips on how to avoid hurting yourself while doing diamond pushups, scroll down!
