[Diamond Push-ups] mainly exercises the square chest muscles. Exercise goals:The main muscle group is triceps brachii, and the secondary muscle group is latissimus dorsi musclesand abdomen. You can also exercise the chest muscles midsection.
Different from ordinary push-ups, diamond push-ups mainly involve changes in hand shape. The hands are no longer separated on both sides of the body, but close together, with the thumbs and index fingers of the left and right hands touching respectively. Make up a diamond shape.
Do 4 sets every other day, reach failure in each set, and rest for one minute between sets.
Action process:
Put your hands on the ground, bring your palms as close as possible, and use your thumbs and index fingers to form a diamond-like rhombus. Keep the body straight, bend the arms and retract the elbows close to the sides of the body, so that the body drops straight down until the shoulders and elbows are at the same level, then straighten the body up and return to the starting position to complete 1 rep. Do each set until failure.
Action points:
The abdomen and chest must be maintained throughout the entire process. The back must not be arched to avoid damaging the lumbar spine or muscles. strain. The differences between the two movements:
Most of the movements are the same, and the key points of the movements are basically the same. The differences are:
1. The time distance between the hands is different, one is wide and the other It is a narrow stance;
2. When doing standard push-ups, the elbows should be opened away from the body and in a straight line with the shoulders. After bending the elbows in diamond push-ups, they are drawn to both sides of the body.
Extended reading:
Eight types of push-ups: simply change the push-up position to achieve the effect of chest muscle training
How to train the middle seam of chest muscles with push-ups? Illustration of push-ups to train chest muscles
Push-ups: Illustrated tutorial on the correct movements and methods of push-ups