What To Know
- Diamond pushups are a variation of pushups that are performed with your hands together in a diamond shape.
- Diamond pushups are also more challenging than regular pushups, making them a good option for people who are looking to build more strength.
- If you are unable to perform a full pushup, you can modify the exercise by performing it on your knees.
When it comes to pushups, there are two main variations: diamond pushups and regular pushups. Both exercises are effective for building upper body strength, but they target different muscle groups and have different benefits. In this blog post, we’ll compare diamond pushups vs. regular pushups to help you decide which one is better for you.
Diamond Pushups
Diamond pushups are a variation of pushups that are performed with your hands together in a diamond shape. This position places more emphasis on the tricep muscles, which are located on the back of your upper arm. Diamond pushups are also more challenging than regular pushups, making them a good option for people who are looking to build more strength.
Benefits of Diamond Pushups:
- Increased tricep activation
- Improved upper body strength
- Enhanced core stability
- Reduced risk of shoulder pain
Regular Pushups
Regular pushups are a classic exercise that can be performed by people of all fitness levels. They are a great way to build overall upper body strength, including the chest, shoulders, and tricep muscles. Regular pushups are also a good cardiovascular exercise, and they can help to improve core stability.
Benefits of Regular Pushups:
- Increased chest, shoulder, and tricep strength
- Improved cardiovascular health
- Enhanced core stability
- Reduced risk of back pain
Which Pushup is Better for You?
The best pushup for you depends on your individual fitness goals. If you are looking to build more tricep strength, then diamond pushups are a good option. If you are looking for an overall upper body workout, then regular pushups are a good choice.
Here is a table summarizing the key differences between diamond pushups and regular pushups:
| Feature | Diamond Pushups | Regular Pushups |
| — | — | — |
| Muscle Focus | Tricep | Chest, shoulders, tricep |
| Difficulty | More challenging | Less challenging |
| Benefits | Increased tricep activation, improved upper body strength, enhanced core stability, reduced risk of shoulder pain | Increased chest, shoulder, and tricep strength, improved cardiovascular health, enhanced core stability, reduced risk of back pain |
How to Perform Diamond Pushups
1. Start in a plank position with your hands together in a diamond shape.
2. Lower your chest towards the ground by bending your arms.
3. Push back up to the starting position.
4. Repeat for 10-12 repetitions.
How to Perform Regular Pushups
1. Start in a plank position with your hands shoulder-width apart.
2. Lower your chest towards the ground by bending your arms.
3. Push back up to the starting position.
4. Repeat for 10-12 repetitions.
Tips for Performing Diamond Pushups and Regular Pushups
- Keep your core engaged throughout the movement.
- Don’t let your lower back arch.
- If you are unable to perform a full pushup, you can modify the exercise by performing it on your knees.
- Gradually increase the number of repetitions as you get stronger.
Takeaways
Diamond pushups and regular pushups are both effective exercises for building upper body strength. The best pushup for you depends on your individual fitness goals. If you are looking to build more tricep strength, then diamond pushups are a good option. If you are looking for an overall upper body workout, then regular pushups are a good choice.
Frequently Asked Questions
Q: Which pushup is harder, diamond pushups or regular pushups?
A: Diamond pushups are generally considered to be harder than regular pushups because they place more emphasis on the tricep muscles.
Q: How often should I do diamond pushups or regular pushups?
A: Aim to perform diamond pushups or regular pushups 2-3 times per week.
Q: Can I do diamond pushups and regular pushups on the same day?
A: Yes, you can do diamond pushups and regular pushups on the same day. However, be sure to give your muscles enough rest between sets.
