What To Know
- Start in a push-up position with your hands together, forming a diamond shape with your thumbs and index fingers.
- Elevate your hands on a platform to reduce the resistance and make the exercise easier.
- Lower your hands on a platform to increase the resistance and make the exercise more challenging.
When it comes to bodyweight exercises, push-ups are a staple. But did you know there are different variations of push-ups that target different muscle groups? Two popular variations are narrow push-ups and diamond push-ups. Both exercises are excellent for building upper body strength, but they have subtle differences in their benefits and execution. In this blog post, we’ll explore the key differences between narrow push-ups vs. diamond push-ups to help you determine which one is right for your fitness goals.
Targeted Muscle Groups
Narrow Push-Ups:
- Triceps
- Chest
- Shoulders
Diamond Push-Ups:
- Triceps
- Inner chest
- Shoulders
Benefits
Narrow Push-Ups:
- Strengthen the triceps and chest
- Improve shoulder stability
- Build core strength
Diamond Push-Ups:
- Enhance triceps strength and definition
- Target the inner chest muscles
- Improve shoulder flexibility
Execution
Narrow Push-Ups:
1. Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
2. Bring your hands closer together, about 6-8 inches apart.
3. Lower your body by bending your elbows, keeping your back straight and your core engaged.
4. Push back up to the starting position.
Diamond Push-Ups:
1. Start in a push-up position with your hands together, forming a diamond shape with your thumbs and index fingers.
2. Position your hands directly under your shoulders.
3. Lower your body by bending your elbows, keeping your back straight and your core engaged.
4. Push back up to the starting position.
Which Variation Is Right for You?
The best variation for you depends on your fitness level and goals.
Beginners:
Narrow push-ups are a good starting point for beginners as they are slightly easier to perform than diamond push-ups.
Advanced Lifters:
Diamond push-ups are a more challenging variation that can help advanced lifters further develop their triceps and inner chest muscles.
Triceps Focus:
Both variations target the triceps, but diamond push-ups provide a more isolated focus on this muscle group.
Variations
Incline Narrow Push-Ups:
Elevate your hands on a platform to reduce the resistance and make the exercise easier.
Decline Diamond Push-Ups:
Lower your hands on a platform to increase the resistance and make the exercise more challenging.
Plyometric Diamond Push-Ups:
Add a jump at the bottom of the movement to enhance power and explosiveness.
Tips
- Keep your back straight and your core engaged throughout the movement.
- Focus on maintaining proper form rather than performing a high number of repetitions.
- Gradually increase the number of repetitions or sets as you get stronger.
- Listen to your body and rest when needed.
The Bottom Line: Narrow Push Ups vs Diamond Push Ups
Whether you choose narrow push-ups or diamond push-ups, both variations offer excellent benefits for building upper body strength. By understanding the key differences between these exercises, you can tailor your workout to your specific goals. Remember to prioritize proper form, gradually increase the intensity, and incorporate variations to keep your workouts challenging and effective.
Top Questions Asked
Q: Which exercise is harder, narrow push-ups or diamond push-ups?
A: Diamond push-ups are generally considered to be more challenging as they require greater triceps strength and shoulder flexibility.
Q: Can I do both narrow push-ups and diamond push-ups in the same workout?
A: Yes, you can incorporate both variations into your workout to target different muscle groups and challenge yourself.
Q: How many repetitions should I aim for?
A: Start with a manageable number of repetitions and gradually increase the volume as you get stronger. Focus on maintaining proper form rather than chasing high numbers.
