Are you familiar with diamond push-ups, a particularly effective variation of traditional push-ups? If you're trying to build a stronger, strongeror bigger upper body, it's possible to train only bodyweight.
Provided you know the best exercises to perform! The diamant push-ups are just one of them, as they allow you to deeply target the triceps and pectoral muscles. You will be able to enjoy a more muscular, more defined physique.
And if you want to obtain even more convincing results, we are going to present you the ideal weight training accessory to maximize your muscle gains. So now this article will take you through the operation and benefits of diamond pumps in detail, with the added bonus of training examples!
What is a diamond pump?
Variation of the traditional pump
The diamond push-ups, also known as triangle push-ups, is a compound exercise that builds muscle in the chest, abs, back, shoulders and shoulders. the triceps.
To some extent, the quadriceps and glutes are also challenged. What is the difference between a diamond pump and a classic pump? With traditional push-ups, your hands are away from each other, just outside your shoulders.
With the diamond variation, your hands are closer together. Your fingers and thumbs then create a diamond (or triangle) shape, which shifts the concentration of muscles from your chest to your triceps.
For the rest, the execution of the basic movement remains the same: your two hands are flat on the ground, your legs are stretched behind you and your body must remain in a straight line from your shoulders to your ankles.
Different solicitation of muscles
The main muscles that diamond push-ups work include the chest (pectoralis major), triceps, shoulders (deltoids), and back (rhomboid and trapezius). These are the general muscle groups, but the diamond push-up primarily targets your triceps.
This is the muscle that runs along the back of your arm, and works with your biceps to help extend and retract your forearm. Your chest and shoulders are used in a secondary way.
But don't worry, these muscles are still trained with this exercise and can gain strength and muscle mass. Your triceps muscles will simply be the ones that tire the fastest, as it will bear most of the workload.
To complete your sports training, it would be interesting to practice at least 3 times a week this top 8 of the best bodybuilding exercises.
What are the advantages of diamond pumps?
Are diamond push-ups effective for your fitness goals? Can you build muscle with this push-up variation? Sure ! Some of the main benefits of this type of exercise include:
- Effective strength training for triceps: Diamond push-ups are more effective than dips or kickbacks for strengthening triceps. They offer better muscle activation, as well as better muscle definition.
- Ideal for chest development: Although it is a secondary muscle group in this movement, the close position of your hands emphasizes the minor pectoral muscles and adults
- Great job for the shoulders: Diamond push-ups put more pressure on the shoulder joint compared to a traditional push-up, which will challenge your rear deltoid.
- Fastest Progression: If you're ambitious and thinking of switching to single-arm pushups, diamond pushups are ideal for perfecting your movement and increasing your strength.
To complete your session and if you already have rubber bands at home, discover these top 4 pectoral exercises with rubber bands.
How to get started with diamond push-ups?
Movement detail
To do diamond push-ups, get into a plank position with your hands placed just below your pectoral muscles. Bring your thumbs and index fingers together so they touch and form a triangle (or diamond). Straighten your elbows and lock your triceps to form a straight diagonal line from your feet to your head.
While keeping your elbows tight against your ribcage and upper obliques, lower your upper body toward the floor contracting your abdominal muscles for stability. Just before your pecs hit the ground, raise your body to the starting position, using your arm strength.
What if you can't perform this basic move? If you are able to do regular pushups, but have trouble with diamond pushups, gradually move your hands closer together with each workout, until you can complete a entire push-up with your hands clasped.
You can also change your incline and rest your hands on a bench while keeping your feet on the floor. This will take some of the weight off your arms and make push-ups easier. If you can, try doing some Super Slow Diamond Pushups. You will benefit from more time under tension, which translates into greater muscle activation.
Also read: Top 8 bodybuilding exercises with a rubber band
Basic training to build muscle
Diamond Pumps can be tricky to master. However, you can progress little by little to eventually master this movement. No need to start strong!
You can take it slow, and gradually increase the intensity of your workouts to gain strength and power. So here is a very basic training routine to build muscle using only diamond push-ups and the principle of plyometrics:
- Number of sets: as many as needed.
- Total number of repetitions: 50.
- Program: The idea is to complete 50 Diamond Pushups in as many sets as you need. So you can take it slow and take care to maintain good execution form.
- Goal: Perform more reps per set during each session, and maybe achieve all 50 diamond push-ups in a row one day.
In parallel, we invite you to read this article about abs development with abdominal straps.
How do I get better progression with diamond push-ups?
Add extra load
Diamond push-ups are traditionally done using body weight. The problem is that this can limit your progress over time. The solution ? Wear a weighted vest during your workouts.
The 50kg military weighted vest™ at Fitness Super-Humain™ allows you to modulate the additional load from 5 to 50 kg for suitable weight training sessions at your level and customizable. You will be able to do your diamond push-ups at home and strengthen your triceps, shoulders and pectoral muscles.
This weighted vest has been specially designed and designed to be suitable for intense sports training, thanks to a strong fabric and a Velcro support system. Thus, it is comfortablewhile allowing you to stay 100% focused on your movements and your session: no wasted energy or lack of concentration!
The size of the jacket adjusts to adapt to all body types, and it has 12 pockets to add additional weights, up to 50 kg. It's a great future-proof strength training accessory that will allow you to progress quickly.
And the good news? You can use it for all sports exercises, not just diamond push-ups ! Whether it's for lower body strengthening or running, this weighted vest will accompany you in all your athletic challenges.
Strengthen your training program
In order to complete your bodybuilding program with complementary exercises to the diamond push-ups, we have concocted an ideal routine for muscle mass gainand the strength gain.
Repeat the entire workout for 3 cycles, resting 10 seconds between exercises and 30-60 seconds between circuits.
As you progress with this workout, you can either shorten your rest times, or add more exercises, more sets, or even more resistance with your weighted vest . Here is the workout in question:
- 3 sets x 5 reps: classic push-ups.
- 3 sets x 10 reps: diamond push-ups.
- 3 sets x 10 reps: wide grip push-ups.
- 3 sets x 10 reps: decline push-ups.
- 3 sets x 10 reps: classic push-ups.
For more advanced levels, do not hesitate to reinforce your training with these 7 effective exercises to perform with a weighted vest to build muscle.
In summary: Diamond pumps
The diamond pumps are therefore a lesser known, yet devilishly effective variant of the classic pumps. The only thing that changes is the position of your hands, much closer together to put more strain on the triceps.
Easy to perform, this exercise requires a bit of practice. However, it can be quickly mastered with a little rigorand regularity in your weight training sessions.
Diamond push-ups are suitable for both beginners and experienced athletes: beginners will be able to increase their upper body strength, and experienced people will be able to develop their muscle mass effectively, in particular thanks to the use of the 50kg Military Weighted Vest™ at Fitness Super-Humain™ for additional resistance So, ready to integrate the diamond pumps in your weight training routine?
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