What To Know
- Triangle pushups emphasize the chest and triceps, while diamond pushups focus on the triceps and inner chest.
- Diamond pushups are generally considered more challenging than triangle pushups due to the narrower hand placement and increased focus on the triceps.
- Yes, you can incorporate both exercises into a single workout to target different muscle groups and provide a comprehensive upper body workout.
Pushups are a fundamental bodyweight exercise that engages multiple muscle groups. However, there are variations in pushup techniques, including triangle pushups and diamond pushups. Both exercises offer unique benefits and target specific muscle groups. This blog post will delve into the differences between triangle pushups vs diamond pushups, their benefits, and how to perform them correctly.
Triangle Pushups
Triangle pushups, also known as wide-grip pushups, involve placing your hands wider than shoulder-width apart, forming a triangle shape. This variation emphasizes the chest and triceps muscles.
Benefits of Triangle Pushups:
- Increased chest activation: The wide hand placement targets the outer chest muscles, providing a more comprehensive chest workout.
- Improved shoulder stability: The wider grip strengthens the shoulder muscles, enhancing stability and reducing the risk of shoulder injuries.
- Reduced stress on wrists: The wide base of support distributes weight evenly, reducing strain on the wrists.
Diamond Pushups
Diamond pushups, also known as close-grip pushups, involve placing your hands close together, forming a diamond shape. This variation focuses on the triceps and inner chest muscles.
Benefits of Diamond Pushups:
- Increased triceps activation: The narrow hand placement isolates the triceps muscles, providing a targeted workout for these powerful arm muscles.
- Improved inner chest development: The close grip engages the inner chest muscles, which can be neglected in traditional pushups.
- Enhanced shoulder stability: Like triangle pushups, diamond pushups strengthen the shoulder muscles, contributing to overall shoulder stability.
Comparison: Triangle vs Diamond Pushups
| Feature | Triangle Pushups | Diamond Pushups |
| — | — | — |
| Hand Placement | Wider than shoulder-width | Close together, forming a diamond |
| Muscle Focus | Chest, triceps | Triceps, inner chest |
| Wrist Strain | Reduced | Increased |
| Difficulty | Moderate | Advanced |
Which Pushup is Right for You?
The choice between triangle pushups vs diamond pushups depends on your fitness level and goals.
- Beginners: Triangle pushups are a good starting point for those new to bodyweight exercises. They offer a moderate challenge and can help build a foundation of strength.
- Intermediate to Advanced: Diamond pushups are suitable for individuals with a stronger upper body. They provide an advanced challenge and can help develop impressive tricep strength and definition.
How to Perform Triangle Pushups
1. Start in a plank position with your hands placed wider than shoulder-width apart.
2. Lower your chest towards the ground, keeping your elbows flared out.
3. Push back up to the starting position, maintaining a straight body line.
How to Perform Diamond Pushups
1. Assume a plank position with your hands close together, forming a diamond shape.
2. Lower your chest towards the ground, keeping your elbows tucked in.
3. Push back up to the starting position, maintaining a straight body line.
Tips for Proper Form
- Keep your core engaged throughout the exercise.
- Avoid arching your back or sagging your hips.
- Lower your chest to the point where your upper arms are parallel to the ground.
- Push back up to a full arm extension.
Recommendations: Triangle vs Diamond Pushups
Both triangle pushups and diamond pushups offer valuable benefits for upper body strength and development. Triangle pushups emphasize the chest and triceps, while diamond pushups focus on the triceps and inner chest. By understanding the differences and choosing the right variation for your fitness level, you can maximize your results and enjoy the benefits of these challenging exercises.
Basics You Wanted To Know
Q: Which pushup is harder, triangle or diamond?
A: Diamond pushups are generally considered more challenging than triangle pushups due to the narrower hand placement and increased focus on the triceps.
Q: Can I do both triangle and diamond pushups in the same workout?
A: Yes, you can incorporate both exercises into a single workout to target different muscle groups and provide a comprehensive upper body workout.
Q: How many repetitions should I aim for in each pushup variation?
A: The number of repetitions depends on your fitness level. Start with a manageable number and gradually increase as you get stronger. Aim for 10-15 repetitions for beginners and 15-20+ repetitions for intermediate to advanced individuals.
