Diamond Push-ups Vs Wide Push-ups: The Ultimate Chest-builder Showdown

Diamond push-ups and wide push-ups are two variations of the classic push-up exercise. Both exercises target the chest, triceps, and shoulders, but they have some key differences that make them suitable for different fitness goals. In this blog post, we’ll compare diamond push-ups vs wide push-ups, discussing their benefits, drawbacks, and which one might be better for you based on your individual needs.

Diamond Push Ups: Benefits and Drawbacks

Diamond push-ups are performed with your hands placed together in a diamond shape under your chest. This narrow hand position places more emphasis on the triceps and the inner chest muscles.

Benefits of Diamond Push Ups:

• Increased triceps activation: The narrow hand position forces your triceps to work harder to stabilize and extend your elbows.
• Improved inner chest development: Diamond push-ups target the inner chest muscles, which are often neglected in traditional push-ups.
• Reduced shoulder strain: The narrow hand position can be easier on the shoulders than wide push-ups, making them suitable for individuals with shoulder pain or injuries.

Drawbacks of Diamond Push Ups:

• Can be more challenging: Diamond push-ups are more difficult than traditional push-ups due to the narrow hand position.
• May cause wrist pain: The narrow hand position can put strain on the wrists, especially if you have weak wrists.
• Limited range of motion: The narrow hand position limits the range of motion in the push-up, which can reduce the effectiveness of the exercise.

Wide Push Ups: Benefits and Drawbacks

Wide push-ups are performed with your hands placed wider than shoulder-width apart. This wide hand position places more emphasis on the outer chest muscles and the shoulders.

Benefits of Wide Push Ups:

• Increased outer chest activation: The wide hand position forces your outer chest muscles to work harder to push your body up.
• Improved shoulder stability: Wide push-ups help strengthen the muscles around the shoulder joint, improving shoulder stability.
• Greater range of motion: The wide hand position allows for a greater range of motion in the push-up, increasing the effectiveness of the exercise.

Drawbacks of Wide Push Ups:

• Can be less challenging: Wide push-ups are generally easier than diamond push-ups due to the wider hand position.
• May strain the shoulders: The wide hand position can put strain on the shoulders, especially if you have poor shoulder mobility.
• Reduced triceps activation: The wide hand position reduces the activation of the triceps compared to diamond push-ups.

Which Is Better: Diamond Push Ups or Wide Push Ups?

The choice between diamond push-ups and wide push-ups depends on your individual fitness goals and abilities.

• If you want to emphasize triceps and inner chest development: Diamond push-ups are a better choice.
• If you want to improve outer chest activation and shoulder stability: Wide push-ups are a better choice.
• If you have shoulder pain or injuries: Diamond push-ups may be a better option as they put less strain on the shoulders.
• If you are a beginner: Wide push-ups may be a better choice as they are generally easier to perform.

How to Perform Diamond Push Ups

1. Start in a push-up position with your hands placed together in a diamond shape under your chest.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position by extending your elbows.
4. Repeat for multiple repetitions.

How to Perform Wide Push Ups

1. Start in a push-up position with your hands placed wider than shoulder-width apart.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position by extending your elbows.
4. Repeat for multiple repetitions.

Variations of Diamond Push Ups and Wide Push Ups

There are several variations of diamond push-ups and wide push-ups that can increase or decrease the difficulty of the exercise.

Diamond Push Up Variations:

• Single-leg diamond push-ups: Lift one leg off the ground and perform diamond push-ups.
• Weighted diamond push-ups: Add weight to your back using a weight vest or backpack.
• Incline diamond push-ups: Perform diamond push-ups on an incline bench to reduce the difficulty.

Wide Push Up Variations:

• Plyometric wide push-ups: Explosively push off the ground and clap your hands together at the top of the movement.
• Resistance band wide push-ups: Attach a resistance band to the handles of a push-up bar and perform wide push-ups.
• Decline wide push-ups: Perform wide push-ups on a decline bench to increase the difficulty.

Wrap-Up: Finding the Best Push Up Variation for You

Diamond push-ups and wide push-ups are both effective exercises for building upper body strength. The best variation for you depends on your individual fitness goals and abilities. If you’re not sure which one is right for you, start with wide push-ups and gradually incorporate diamond push-ups as you get stronger.

Basics You Wanted To Know

1. Which exercise is better for beginners?

Wide push-ups are generally easier to perform than diamond push-ups, making them a better choice for beginners.

2. Can I do both diamond and wide push-ups in the same workout?

Yes, you can incorporate both diamond and wide push-ups into your workout. However, it’s important to start with a manageable number of repetitions and gradually increase the volume as you get stronger.

3. How many sets and repetitions should I do?

Aim for 3-4 sets of 8-12 repetitions of each exercise. If you’re a beginner, you can start with fewer repetitions and gradually increase the number as you get stronger.