The diamond push-up is the absolute queen of all push-ups.
Because as the regular push-ups work your triceps like there s no tomorrow, but
the diamond push-ups also target the delts, traps and pecs in a more
challenging manner. Nevertheless the triceps are still the ones that benefit
the most out of this workout protocol. There s no reason why one shouldn t
incorporate both types in the same workout routine. They don t exclude each
other, but on the contrary, together they work your chest really effectively.
The push ups benefits are absolute.
Keep in mind that in case developing your chest s size and
overall strength, you should focus more on the wide pushups. But on the
contrary, you are looking for better-developed shoulders and triceps, the
diamond push up should come first in your list of priorities.
All in all, wide push-ups are easier to execute, that s why
you should move on to the diamond ones after you ve come to master the first.
Moreover don t forget about the aiding step for this whole routine: your kneeling
on the floor at the beginning can help you build the power to move on to the
actual execution of a push-up, no matter if it is a classical one or a diamond
The Anatomy and the Benefits of Push-Ups (In this case, of the Tricep
Push-ups in general, and especially diamond ones are also
good substitutes for an entire workout, in case you have little time to dedicate
to your working out everyday. But you can do push ups every day with no
restraints. They don t condition you whatsoever, as you need no equipment and
no gym: just yourself and you bodyweight to lift.
What muscles do push ups work?
The triceps are located at the back of your
upper arms and they are by excellence the primary muscles that are worked out
in this routine. They are generally speaking in charge of your elbow movement
The Pectoralis Major works hand in hand
with your triceps while you perform this movement.
The Anterior Deltoid is also a part of the
team. This is the front part of a 3-part larger muscle we re talking about
The biceps, the Rectus
Abdominis, which is the front
superficial abdominal muscle, the obliques, located at the sides of your
abdomen and your quadriceps also have their role to play in the diamond
push-up. They all work to keep you body tensed, stable and prevent it from
How to do Push-Ups
First of all we will take care of the 2 types of push-ups
we ve been discussing by now.
The regular push-up
Step 1: Lying on the floor facing down, position
your hands: palms on the floor facing ahead at about 36 inches apart from
eachother and then lift your torso at the same length as your arms.
Step 2: Start lowering your body down until the
chest is about to touch the floor and inhale.
Step 3: Breathing out and squeezing your chest, push
your body back up. Ret there for a couple of seconds and then repeat the
The Diamond Push-Up
It has the same principles as the regular push-up.
The only thing you have to change is the position of your hands. For this kind
of push, they must be brought together until they are under the middle of the
chest. With your palms on the floor, your hands must form a diamond shape
between your index fingers and your thumbs. Thus the name of the routine. Well
it looks more like a triangle if you ask me, so probably triangle push-ups is
what they should be called, but a given name is a given name and we have to
respect that. Moreover you ll understand later more about the real triangle
The main risk of this type of push up is the
pressure it adds on your elbows and wrists.
The Wide Grip Push-up
This is gold. It s just like the regular push-up, the main difference being
that the distance between your hands must be much wider. You ll find it pretty
hard to lift yourself up with your hands positioned in this manner. Your whole
body must be tensed including your elbows, which shouldn t be flared out too
The Front Clap Push-Up
Clapping your hands can be really fun. In case you missed military service, or
you miss it big time, this one is for you. Being in the regular push-up
position, you have to push yourself up forcefully, so that your upper body can
rise from the ground high enough so that you can clap your hands once in front
of your body, and then quickly get back to the push-up position. Your chest
will simply explode after this one.
The Behind the Back Push-Up
This is officially the coolest one of theplyo push-ups. It is extremely
powerful and energetic and once you start it you have to do it continuously for
the amount of repetitions you want, because if you stop in the middle of the
routine you ll find it hard to start again. It s much harder than the front
clap one. Moreover your hands will be hitting the ground really hard, so you ll
have to take care of those wrists, or even better, try performing it on a
The Staggered Push-Up
From the regular push-up starting position, position one hand ahead of the
other, by about 6 inches. Thus most of the work will be done by the lower hand.
Make the desired number of reps and change hands, for an equal effort. A lot of
fitness gurus like and recommend this one.
The One-Arm Push Up
This is very challenging for both your elbows and your shoulders. Always
perform this one after a warm up. The thing with this one is that you have to
use one arm instead of both. But a cool trick that will help you succeed is to
keep the legs a little wider, for balance. Your working hand should be placed
as if you were about to do a regular pushup.
The Single Leg Push-Up
Lift one leg off the ground and perform the desired amount of reps. Don t
forget to switch legs.
The Incline Push-Up
Despite its being easier than a regular push-up, it isn t less effective, or
this is what they say. It must be done against a wide bench press. You can
also try a bar or a Smith machine, adjusted to be just a couple of feet off the
ground. It goes without saying that the higher the incline, the easier the
push-up becomes. Your shoulders will thank you for this inclined one.
The Decline Push-up
Now your feet are above ground level. The higher the feet, the more difficult
The Super Man Push-Up
This is the extreme alternative to the one arm push-up, as it has two
extremities off the ground: one of your hand and the opposite leg.
The T-Push-Up This
more of a lateral warming up routine. You have to be in a lateral position on
the ground: for instance if you start with your right side, your right arm is
on the floor, along with your legs held together. Your body is oriented towards
your left side. Basically your body looks like a T. But this doesn t mean the
beautiful dream ends here. You have to use your main arm and put it to work,
but lifting yourself up, and then lowering yourself down again. For extra help,
keep your eyes on the raised hand. And also don t forget to change hands after
each set. A good variation for this one is to use dumbbells in your free hand.
The Aztec Push-up This
is probably the most difficult push up on the planet, but if you don t lack
ambition, give it a try. It begins like a regular pushup, but you have to push
your body up into the air so hard that you basically lift yourself from the
ground and touch your toes with your hands. Well you can start by touching your
thighs in the first place until you get used to it. The trick is to really push
yourself up from your toes as well, not just your hands. Also take care not to
bend neither your hands, nor your feet in the process.
The Atomic Push-up
Your feet must be elevated for this one, preferably on a suspension trainer.
After doing a regular push-up, just bring your knees to your chest. This one is
very dynamic and really increases your metabolic rate, therefore you will burn
more calories. This is for the women looking for some action, too. It is a complete
The Spiderman Push-Up
This one is great for your core. In order to do it, after performing a regular
push-up, raise one knee towards the corresponding hand as you lift yourself up.
Then change legs alternating sides. Thus you become like a spider climbing a
The Eccentric Push-Up -This
one is about taking your time while you descend during your push up. You simply
rise normally, but count 4 to 5 seconds during your descent.
The Triangle Push-Up
Well here s your answer regarding the triangle push ups. It turns your body in
this geometrical figure, thus its name. So from the regular push-up position,
lift your hips up as much as you can, so as not to cause your hands or your
legs to bent. The top of your head is down, not up at this point. See, what I
mean? You now look like a triangle. From this position, start pushing your body
up and down. You ll feel it in your shoulders.
The Hindu Push-up It is
easily mistaken for the above one, although they are not the same at all. These
really improve your flexibility and also strengthen your posture. Having your
feet wider than normal, position yourself in a normal push-up position. Not you
have to move your hands a bit closer to your feet, so that you can elevate the
butt. Now strengthen your arms, your head is in between them, looking backwards
through your feet. Yes, the triangle shape again. Or the V shape, whichever you
prefer. After this you just have to bend the elbows so that your hips can go
back down and your whole body forward. Allow your lower body to touch the
floor, and while your head is looking up, strengthen your arms. This will give
you a nice stretch in your back. Return to the initial push-up position and
The Band Push-Up This
is a regular push-up that has you wrapped in a resistance band. Well, not
quite. You have to run it through the palms of your hands and then wrap it
around the back. It will give you a significant extra force you ll have to work
against. The amount of energy you have to put in when performing this one is
The Handstand Push-Up
This belongs to the wall push-ups category,and it is also pretty exciting.
Standing up with your back against a wall, bend and place your hands on the
floor, just like you would do for a normal push-up. Now position your feet
against the wall. You are currently hand standing. While upside down keep you
whole body straight and tense. Take care not to look down, but to the wall, as
it may be confusing. Inhaling lower yourself up until your head is on the verge
of touching the floor. Exhale while you push yourself up, until your elbows are
One Finger Push-Up It
it s Bruce Lee you are fantasizing aboutthen this is the right push-up for you.
But keep in mind the fact that you have to perform this only after a hefty
warm-up. Now position yourself in the well known
arrangement but with your hands slightly in front of your shoulders, not below
them. They should also be wider than the classic shoulder width-apart position.
And simply place your fingertips on the floor, not your palms and you are good
to go. The intermediate phase for this one is to place your knees on the
ground. Moreover, at the beginning, you should definitely not use one
fingertip to support yourself, but all of them,S and as you get used to this
more and more, you can start to use as few fingertips as possible. Another
interesting variation for this one is to move the position of the arms, and
place them as far away from your shoulders as possible.
The Parallette Handstand Push-Ups In
case you don t actually own this amazing Crossfit device, here s a link to a
pdf. that teaches you how to create your own. Because of the special grip
of this one that involves two parallel bars, rotate the elbows so that it will
be easier for you to keep your arms as close to your body as the bars require.
The correct position of your forearms is when they create a 90-degree angle
with the ground; in other words, they have to be perpendicular on the bars.
HR Push-ups Another
famous CrossFit exercise, the hand-release push-ups are also among the
contestants that send you right in the Guinness Book of record. You have to do
a regular push up, and at the end of the move, lift your hands off the ground
and allow your body to rest on your chest. After spending a couple of seconds
on the ground, start the movement all over again. Moreover they say this
routine also works your counteractive muscles, therefore increasing resistance.
The core is also differently engaged in the routine.
The TRX Atomic Push-Ups
The stirrups or the rings should be placed 6 to 12 inches off the gorund,
depending on your stature. Place your feet inside the rings and adopt the
push-up position. At this point, your arms are the only ones touching the
ground. Lower your chest and then push yourself up again. Now bring your knees
towards the chest, and release. This was one rep.
The TRX Spiderman Push-ups
This time only one leg is suspended into the ring. Adopt a plank position and
the feet that touches the ground should only come in contact with it with your
toes. As you lower yourself down to perform the push-up, bring your suspended
foot towards it corresponding shoulder. This is one rep for one side. Change
legs and repeat.
The 100 Push-Ups Challenge
This challenge promises to take up to just 30
minutes of your time per week. And it also promises you that you will be able
to reach this target in 7 weeks. This program is famous all around the world
and it promises to increase your fitness results in record time. There s even a
site dedicated to it: http://www.hundredpushups.com/index.html.
You can check it out for all the extra info you may need. Or there are other
sources who offer a pyramid like development system for this aim. Take a good
look at them so that you can integrate this process correctly in your working
out, or even better, turn it into THE WORKOUT.
Here we can offer you a suggestion on how this
bomber program develops so that you get to be ok with doing so many push-ups in
just a few weeks time. 100 push-ups really means 0 stress, which is amazing. It
is gradually developed so that it won t necessarily seem extremely hard for
you. We also suggest you get a vest in which you can place some weights or a
dumbbell for an intermediate phase of the process. A weight vest is a good
investment no matter what training you usually do. And consecutive weighted
push-ups always give the best results. But check out their site, you have
everything detailed over there.
There s much more to be said about push-ups. Their
domain is practically infinite. From fly push-ups to couch or bed pushups, to
push-ups versus weight lifting, to push-ups vs. dips, from dive push-ups
pull-ups to the kipping handstand pushup,from push-ups that enhance your bicep
development to dive bombers, which, by the way resemble our Hindu push-up
presented above, from beginners push-ups to easy and safe styles suited even
for pregnant women, from what the push-up hold stance means and how it is
performed correctly, to push-ups the Spanish men use in order to gain mass, this
domain has got it all. There are hundreds of ways to approach this matter and
so many modified kinds that stand out from the crowd and moreover this every
day routine takes up as long as eating an ice cream.
They are not the perfect thing for weight loss
just weeks before an important event, but they do get your abs worked, your
calories burned in a greater amount and they show okay results in about 6
weeks. Moreover they are a pretty safe protocol to follow that assures proper
muscle building than many proper workouts offer in a really bad way. They
won t make u massive beyond recognition, a push-up doesn t make you necessarily
bigger, but they do have a way that does increase the volume of the muscles
Furthermore it s a pretty adaptable way of
training, containing even solution for a girl style protocol. Our muscle
development is different and the way we obtain the results is personal. But
once you take up this routine you ll be able to adjust and adapt every exercise
according to your own possibilities.
And last but not least, don t get discouraged if you
feel any pain whatsoever. Sometimes it s your body getting used to the
movement. If you pay attention to preforming them correctly, no bad side
effects should occur. This is usually a beginners problem. Your inner
intuition can always advise you when to consult a doctor if a potentially
affected area keeps giving you a hard time. So stand up and smell the victory!