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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.
How to Do Diamond Push Ups Properly
Start in a standard push up position on your hands and feet. Move your hands under your chest so your thumbs and index fingers form a diamond shape. To perform a rep, lower yourself to the ground, hold it for 1 count, and push yourself back to the starting position.
Steps
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Get on a mat. It's a good idea to do this exercise on a mat, which will slightly cushion your hands. [1] X Research source Doing it on a hard surface may be hard on your hands and wrists. -
Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready. [2] X Research sourceAdvertisement
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Place 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] X Expert Source Babis Kanellopoulos
Personal Trainer Expert Interview. 6 July 2021. -
Lower 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] X Expert Source Babis Kanellopoulos
Personal Trainer Expert Interview. 6 July 2021.
Expert Q&A
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QuestionWhere do your hands go for diamond push ups?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.Keep your hands straight beneath your shoulders. Make sure that your index fingers are touching, forming a diamond shape.
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QuestionShould beginners do diamond push-ups?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.You 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.
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QuestionWould this exercise be healthy for teenagers?Community AnswerYes, this exercise would be healthy for anybody who is capable of performing it.
Video
Tips
- Don't lock your arms on the way up!Thanks
- Start out at your first one as slow as possible to get the hang of the form. Then later increase your speed as you go up until it's at normal.Thanks
- Make sure you don't push yourself too far, as you are just learning.Thanks
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] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
References
- ↑ https://youtu.be/Y2GOq2uDME0?t=23
- ↑ https://www.tomsguide.com/news/i-did-diamond-push-ups-every-day-for-a-week-heres-what-happened-to-my-body
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ https://my.clevelandclinic.org/health/diseases/22336-muscle-strains
About This Article
A diamond pushup is a more challenging variant on the traditional pushup. To get started, get on your hands and knees on an exercise mat, as if you were preparing to do a regular pushup. Then, move your hands together so they’re beneath your chest. Touch your thumbs and forefingers together so your hands form a diamond shape. Put your legs straight out behind you, with your toes on the floor. Keeping your back straight and your core tight, slowly lower your chest down to the floor. Make sure your hands stay in the diamond position the whole time. From there, carefully push yourself back up again. Repeat the exercise as many times as you like. For tips on how to avoid hurting yourself while doing diamond pushups, scroll down!
Reader Success Stories
- "I feel stronger just by watching this tutorial. No need to actually do the push up now. This how-to was enough."
