Diamond Push Ups
The Diamond Push Up
The power of the push up allows you to target every muscle in your body, whether actively or passively (stabiliser muscles). Not to mention, with the push up you can change the feel and emphasis of the exercise by modifying your hand positioning. By changing your hand positing things start to get very interesting! Ready to take your push up game to the next level!?
The inspiration for The Diamond Push Up Program came from a bunch of sources I explore in the program including many celebs who have used just the push up to get in killer shape, not to mention the forces (Army, Navy Seals) and of course multiple prisoners. Here’s some of those who all have embraced the minimalist approach too.
• Bill Starr (For his work on Progressive Resistance (PR))
• Charles Bronson (Prison Workout)
• Charles Atlas (Original Push Up Pioneer)
• John E. Peterson (Author of ‘Pushing Yourself To Power’)
• Jamie Dornan (100 daily)
• Jamie Foxx (100 daily)
• Matthew Mcconaughey (200 daily)
• Chris Pratt (500 daily for Zero Dark Thirty)
• Jake Gyllenhaal (500 – 2,000 daily for Southpaw)
• Herschel Walker (1,000 daily)
• Charlie Hunnam (1,000 daily for King Arthur)
• Tom Hardy (2,000 daily for Bronson)
Diamond Push Ups For Beginners
Diamond Push Ups are hard! For good reason too. Pulling your hands in close brings a whole new level to the idea of ab engagement! With the added demand on balancing your core to hold a stable plank as you pull down to the floor you’ll be well on your way to Brad Pitt abs. If you’re a beginner then make sure you can safely (and relatively easily) do 200 push ups a day before moving on to Diamond Push Ups. Once you’re doing push ups everyday it’s unlikely you’ll have to do Diamond Push Ups on your knees. Always be progressing! If you’re just getting started, check out these tips:
- Push ups against a wall or raised bench, moving on to push ups on your knees and then when you can do at least 1 full regular push up rep you’re on your journey to sculpting a great athletic physique.
- From here start to progressively bring your hands in closer and closer until the diamond or triangle shape is formed.
- If you can do regular push ups, but not a full on diamond push up yet then during your workout slowly start to bring your hands in closer from workout to workout until the Diamond Push Up hand positioning in on point.
Diamond Push Up Vs Regular
Elbow flare really shouldn’t be the distinction between The Diamond Push Up and Regular Push Up! I cant stand it when I see the elbow’s stick out! What ever your flavour of push up, keep your elbows tucked in AND of course if you’re doing Diamond Push Up’s then you’ll have to keep them in!
For The Diamond Push Up, as you descend, keep your elbows as close to your sides as possible and PULL DOWN pausing and SQUEEZING at the bottom of the rep. Follow my technique and enjoy the muscle building gains! Wide push ups can potentially place more stress on the shoulders leading to injuries over time, another reason to do Diamond Push Ups over regular push ups.
Muscle Worked with Diamond Push Ups?
The Diamond Push Up works the triceps muscles, the chest muscles including pec major, and the anterior deltoids. The core and abs get blasted too, rectus abdominus, obliques, glutes and quadriceps all maintain the ‘plank position’ keeping your body in perfect alignment. Not to mention your back via your lats as you pull towards the floor during the lowering phase.
Diamond Push Up Gains
The muscle activation during a Diamond Push Up is CRAZY > “to induce greater muscle activation, push-ups should be performed with hands in a narrow base position compared with a wide base position” (pubmed).
If your Diamond Push Up form is correct (this is essential!) you’ll carve out an overall lean muscular body obtaining that ‘classic V shape’ along with:
• Iron Pecs
• Crazy Triceps Strength
• Solid Overall Chest Development
• Build Upper Chest Mass
• Sculpt *THAT* Chest Line (Deep Centre Line)
• Solid Deltoid Size and Strength
• Rock Hard Core Activation
• Strong Lats
• Thick Abdominals (Six Pack).
Diamond Push Ups for Inner Chest Line
The upper chest, know as the clavicular pectoralis can be hit hard with feet elevated diamond push ups. This will effectively put the chest at an incline. Working the upper chest is critical in gaining that lean muscular chiselled physique. Of course when you elevate your feet you make the diamond push up harder, another way of constantly gaining muscle and strength using the progressive resistance system which The Diamond Push Up Program is all about.
How To Do Diamond Push Ups Correctly
Perfect push ups are the only way to go. If your form isn’t correct then your push up workout won’t be as effective as it could be and you’ll be leaving gains on the table. In my program I go into more detail about nailing the perfect form push up and milking the move for all it’s gain.
Take at least 2 seconds on the eccentric and concentric. Squeezing and feeling the muscles work is key, don’t just drop and bounce. The mind muscle connection and Time Under Tension are valuable tools in getting results from The Diamond Push Up. Make sure your push up reps are slow and controlled, feeling the muscle work. The better the form the better the gains. As you progress on the program your form will get better and better and THIS IN ITSELF is a form of progressive resistance.
- Assume the ‘flat position’ as you lie down on the floor.
- Position your hands so the index fingers and thumbs make a ‘diamond shape’ but ONLY if it doesn’t cause your elbows to overly flare out.
- Tuck your elbows in close to your side and lock them in position. AT ALL TIMES.
- Lift your core up into a standard push up position.
- Keep the ‘flat position’ locked in.
- Push Up > Protract Shoulders > Pause > Pull Down (to the floor) > Retract Shoulders > Pause. REPEAT.
Diamond Push Ups For Shoulders
Master the form when it comes to your shoulder blade positioning (this is vital!) Check out the excerpt from The Diamond Push Up Program:
SHOULDER BLADES. You’re almost ready to Push Up, but DO NOT forget to protract your shoulders at the top of the Push Up. So, as you lower yourself your shoulders should retract as your chest moves to the floor, but as you Push Up and away from the floor (when you reach full extension) you’ll want to protract the shoulder blades. This will enhance the range of motion (ROM) and increase scapular strength. It’s key to help keep your shoulders healthy over time and is one of the reasons Push Ups are so powerful over traditional bench pressing where your shoulder blades are ‘stuck’ in constant retraction.
Diamond Push Ups Elbow Pain
There’s good reason The Diamond Push Up Program has you complete ‘The Classic 200’ (wider moving to close grip push up) before attempting Diamond Push Ups. That’s because the narrow hand position to form the ‘triangle’ or diamond places a greater load (amount of bodyweight) on your elbows.
If you experience pain then take a rest day or two and reduce your push up volume on your next workout. Follow the program, start slowly and gradually build your workload (increase sets, reps (volume) and decrease rest) over time, consistently and in a way that suits your body and training history. You’ll then be able to come back fresher and ready to build more muscle and lose more fat.
Diamond Push Ups Benefits
• Full Body Workout (Hits every muscle from the chest to the lats)
• The Diamond Push Up utilises up to 75% of your Bodyweight (plenty of ‘weight’ stimulus)
• Builds Mass and Burns Body Fat
• Endless Progression (Wide > Close > Diamond > Feet elevated > Weighted)
• The Diamond Push Up is Free!
• Time Efficient (One Movement and the freedom to do it around your schedule)
• Portable (Travelling? Work long hours? No time for the Gym? No problem!)
• May Save Your Life Those that could do 40 or more push-ups had a 96 percent less risk of heart problems in the next 10 years than those who quit at 10 or fewer (Jama Network)
PUSH UP DIET
When it comes to losing weight it really is just an issue of calories in vs calories out, you can’t escape the maths damn it!
I typically eat twice a day, this allows me to eat big satisfying meals, even on an aggressive fat loss program (such as the one in The Diamond Push Up Program). By aggressive, I typically won’t go below bodyweight in lbs x 10-12. For example, if you wanted the Brad Pitt ‘Tyler Duran’ lean ripped physique (which looks awesome). In Fight Club he’s 5,11 and around 150lbs. So if your goal lean weight is 150lbs like Brad Pitt – you’d be shooting for around 1,500 – 1,800 calories per day. Start at the higher multiplier (12) and adjust accordingly.
From here I would recommend you set your protein at no lower than 1 gram of protein per pound of goal bodyweight and increase it accordingly (in line with how satisfied you feel). You therefore have flexibility to play around with carbs and fat as you feel necessary depending on what works best for you.
Remember if cutting body fat, retention of lean body mass is vital when in a calorie deficit. Increased protein intake along with your training can help preserve lean mass when losing weight (examine.com). If you want get your maths on try this TDEE Calorie Calculator > https://tdeecalculator.net.