Diamond Push-Up

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So without getting into the query less directly jump on the Diamond Push-Up.

Exercise details

1. Force: Push
2. Dynamic stabilizer: Biceps Brachii (short head only)
3. Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid
4. Target muscle: Triceps Brachii
5. Mechanics: Compound

Starting position

1. Get on your hands and knees.
2. With your hands close together and your thumbs and index fingers forming a diamond shape.
3. Extend your feet backward and straighten your body so that your body weight is being supported by your hands and forefeet.

Execution

1. Keeping your elbows tucked into your body and your body straight and rigid, Inhale as you lower your chest to the floor.
2. Exhale as you extend your elbows and push your body back up to the starting position.
3. Repeat for the prescribed number of repetitions.

Tips

1. Keep your body straight and rigid.
2. The diamond push-up is great for developing the triceps brachii. In one classic study by the American Council on Exercise (ACE) that compared the effectiveness of triceps exercises.
3. The diamond push-up came first!
4. The dumbbell kickback came second and the bench dip came third.
5. Keeping your elbows tucked into your body is important to keep the emphasis on your triceps brachii instead of on your pectoralis major.
6. To make the diamond push-up easier, do it on your knees.
7. Also known as the triangle push-up.