Great triceps pump. What diamond push-ups are and how to do them correctly

Great triceps pump. What diamond push-ups are and how to do them correctly

We tell you how to perform the exercise competently.

Diamond push-ups are one of the most difficult and effective variants of push-ups. They are called so because of the position of the hands when resting on the floor. The fingers are turned at a slight angle inward and form the shape of a diamond. This technique is considered one of the best exercises for training the triceps muscle of the shoulder.

This type of push-up perfectly pumps triceps, deltoids and pectoral muscles. Additionally, it works the abdominal muscles and small muscles of the back.

The American Council on Exercise recruited a group of scientists from the University of Wisconsin to identify the best triceps exercise. Many techniques were compared. The electromyography method was used. This is when special electrodes are attached to the body to pick up the frequency of vibrations in individual muscle fibers. The results showed that there was extremely high triceps muscle activity on the diamond push-ups.

التقنية

• We stand in a supine position. Keep the body torso straight. The neck, back and hips are in line. Legs together.
• Place your hands narrowly so that your thumb and index finger touch (for a lighter version you can place your palms at a distance of 10 to 30 cm).
• Distribute the load on the entire surface of the palms and fingers. Elbows slightly pressed against the body.
• Lower the shoulder blades down and bring them together. They remain in this position throughout the exercise.
• As we inhale, lower ourselves to a 90-degree angle in the elbows.
• On the exhale straighten the arms and rise to the top point.
• Perform two or three approaches of 8-12 times. If the load was light, you can use additional weights. Rest between approaches – two to three minutes.

How to learn how to do it correctly?

For the correct technique of execution, you need to know certain chips, nuances and limitations. If you take them into account, you will squeeze the maximum benefit out of the exercise and keep your shoulder and elbow joints healthy.

First, it is necessary to get rid of excess weight. Perhaps those extra 3-5 kg prevent you from doing push-ups. Secondly, observe the peculiarities of the technique of the exercise. Watch the angle of bending the elbow joints and the direction of the elbows. When you go too low, the shoulder joints are overloaded. Lower yourself to a 90-degree angle at the elbow joint. The direction of the elbows is backwards and at 45 degrees. Their position must be strictly fixed in the given position throughout the exercise to keep the joints healthy.

Benefits

• No special equipment is required.
• The risk of injury is minimal.
• Works several muscle groups.
• Effective for beginners and advanced athletes alike.
• Results are noticeable in the first month of training.
• Strengthens the cardiovascular system.
• Increases the speed of impact.
• Strength endurance increases.

Diamond push-ups steeply pump shoulders, arms, chest muscles, cogs and abs. Include them in your complex of home workouts twice a week for two or three approaches of 5-12 repetitions. The first tangible results you will get after two months of regular exercise.