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Açıklama
The Diamond Push Up is a specialized push-up variation where the hands are brought together, joining the thumbs and index fingers to form a diamond (triangle) shape. This extremely narrow grip places maximum load on the triceps and is significantly more challenging than a standard push-up. It intensely activates all three heads of the triceps, with a particular emphasis on the inner head. It also engages the inner chest. It is considered an advanced movement in calisthenics training. Performed using body weight, it requires no equipment. When done regularly, it provides significant improvements in triceps hypertrophy, back-of-the-arm strength, and standard push-up performance.
Adım Adım Talimatlar
- 1
Lie face down on the floor
- 2
Bring your hands together directly under your chest
- 3
Join your thumbs and index fingers to form a diamond (triangle) shape
- 4
Push your body off the floor, balancing on your toes
- 5
Keep your body in a straight line from head to heels
- 6
Engage your core muscles
- 7
Lower yourself in a controlled manner, keeping your elbows close to your body
- 8
Lower until your chest is close to your hands
- 9
Push back up by squeezing your triceps
- 10
Fully extend your arms at the top position
Önemli Noktalar
- ✓Hands should be joined in a diamond shape under the chest
- ✓Elbows should stay close to the body
- ✓The body must form a straight line from head to heels
- ✓The core must be kept tight at all times
- ✓Use a full range of motion
Yaygın Hatalar
- ✗Flaring the elbows out - reduces triceps engagement
- ✗Sagging the hips - indicates poor core control
- ✗Incorrect hand placement - fails to form the diamond shape
- ✗Inadequate range of motion - prevents full muscle activation
- ✗Dropping the neck forward - strains the neck
Nefes Kontrolü
Inhale as you lower your body, exhale as you push back up.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Individuals with acute wrist injuries should avoid this exercise
- Individuals with acute shoulder injuries should exercise caution
- Individuals with carpal tunnel syndrome should exercise caution
Güvenlik İpuçları
- Master the standard push-up and close-grip push-up first
- Warm up your wrists
- Start with kneeling diamond push-ups first
- Stop the exercise when your form breaks down
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Provides maximum isolation for the triceps
- ✓Develops strength and volume in the back of the arms
- ✓Activates the inner chest
- ✓Requires no equipment
- ✓Ideal for calisthenics training
- ✓An advanced variation of the standard push-up