The diamond push ups is one of the staple exercises I use for my private coaching clients because it trains the beach muscles: chest, triceps and shoulders.
In this quick 5 minute read I will cover the following points:
- Why diamond push ups are superior to regular push ups.
- How to perform the perfect diamond push up (including instructional video and written instructions).
- How to build up sufficient strength to do your first diamond push up.
Let’s get started:
Why Diamond Push Ups Are Superior To Regular Push Ups
Most of you can perform sets of 20+ regular push ups with ease.
And this makes the push up useless for strength and muscle building, since it’s too easy.
20+ reps will mostly build endurance since the upper body responds best to 8-20 reps for muscle building.
In contrast, the diamond push up might be a perfect fit for you since it’s a lot harder than the regular push up and thereby fits better into the 8-20 rep range for most guys reading this.
Besides that, compared to other push up variations, the diamond push up sculpts your upper body in a very aesthetic way.
It brings up your upper and inner chest, thereby creating a very masculine look on your chest.
I had many private coaching clients use diamond push ups and a fat loss diet plan to shred excess body-fat on their chest and tone it up.
It’s also the best push up variation to grow your triceps and triceps make up 2/3 of your arm size. (So you get the best bang-for-the-buck by doing diamond push ups if you want to build big arms).
In other words, diamond push ups are better than regular push ups because they’re hard enough to stimulate muscle growth while sculpting your upper body the right way.
How to Do the Perfect Diamond Push Up
Perfect form on the diamond push up requires the following:
- Entire body should look like a straight line.
- Hands placed under your chest.
- Thumbs touch each other.
- Descend slowly while keeping elbows close to your body. Make sure you go ALL THE WAY DOWN.
- From the bottom position, push up while keeping elbows close to your body. Make sure you go ALL THE WAY UP to get a great squeeze on your chest muscles and a stretch on your triceps and hold that for a second.
The top and bottom position of the diamond push up should look similar to the pictures below.
Diamond Push Up Instructional Video
You can watch how a properly executed diamond push up looks like in the video below:
[youtube id=”Q7vjOzJvNHE” align=”center” mode=”normal” autoplay=”no”]
How to Get Your First Diamond Push Up
If you can’t do a diamond push up yet you need to follow the steps below:
- Master regular push ups. 20 reps with perfect form are the bare minimum before attempting diamond push ups.
- Gradually put your hands closer each training session until they touch each other.
- If you get wrist pain or your wrists give out, try using wrist wraps in the beginning. It helped me a lot!
Don’t Forget Your Diet!
You can do all the diamond push ups in the world, but if your diet isn’t on point, you won’t gain muscle mass.
Your diet has to be designed to support muscle gains.
If you aren’t eating the right foods at the right time and in the right amounts, you won’t benefit much from your training because:
- Your body won’t have the building blocks to support muscle growth.
- Your natural testosterone production won’t be high enough to support muscle gains.
- Your muscles and central nervous system won’t be able to recover between training sessions so you will come in weak for your training.
Therefore, make sure to put just as much energy into your diet as your training.
“I Can Do 20 Diamond Push Ups, Now What?”
If you can do 20 diamond push ups with perfect form you have endless options to progress in your training.
- If you love diamond push ups: Master diamond push ups with feet elevated on a bench.
- If you love showing off: Learn handstands push ups or muscle ups.
- If you want to get sculpted: Move to a high volume bodybuilding training program done at the gym.
I moved on to doing all 3 at separate times in my training career and the diamond push up provided a great strength foundation for all of them.
“I Don’t Feel My Muscles Working During Diamond Push Ups”
In rare cases, I will have private coaching clients who do diamond push ups, but who don’t feel their muscles working that much.
When this happens, I work with them to find alternative exercises.
Most often, we end up switching to a gym based training program where we experiment with different exercises for the upper chest, inner chest, triceps and shoulders.
Remember, everyone is built differently and responds in a different way to training.
No training program or exercise will work for every single guy out there, so don’t try to force something that doesn’t work for YOU.
Try out the diamond push up along with the advice in this article and see if it works for you.
If not… NO BIG DEAL.
Try other chest and triceps exercises.
Experiment and track progress.
Be proud but stay hungry,