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[…] One great example of shoulder calisthenics is the push up since shoulders are part of the things that are being improved and enhanced when you execute push ups. […]
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Introduction
The pushup is one of the classic tests of muscular strength and endurance. Surprisingly, there is more to the push-up. By bringing your hands together to form a diamond shape, this bodyweight exercise variation becomes more difficult and yields extra benefits.
The diamond pushup, also known as the close hand pushup or the triangle pushup is an exercise you want to include in your workout for several reasons. Here are some diamond push ups benefits that will have you activate your workout beast mode this summer.
Diamond Push ups Benefits
How To Perform Diamond Push Ups?
You still are wondering How To Do A Diamond Push Up? Let's see the video below or this guide on BodyBuilding before learning what benefits of diamond push ups are.
Boost Your Triceps Activation
When performing the diamond pushup, one tends to place the hands in a narrow position so that they form a diamond or triangle shape. As a result, most of the body weight is exerted on the triceps.
- As a matter of fact, a study conducted by the American Council on Exercise revealed that he diamond pushup is one of the most effective exercises for triceps activation, followed by tricep kickbacks and dips.
- Therefore, if you’re looking to either strengthen your triceps or bring more definition to them, then the diamond pushup is an exercise you want to include in your fitness regime.
Increase Functional Strength Through Full Body Activation
As you lower your heavy body to the floor and the dreaded “burn” feeling starts to encompass your body muscles, the first thing that probably comes into your mind is the number of muscles you are engaging.
While it may be agonizing for you, it is one surefire benefit of the diamond pushup.
- As you perform this bodyweight exercise, almost every major muscle in your body is required to execute each movement.
- The body’s major muscle groups, including the core muscles, biceps, anterior deltoids, and triceps are activated so as to support the body while stabilizing its movements.
- Since this exercise trains the most important muscles in your body, it’s probably the reason why it is difficult to perform as compared to the standard bench press.
Strengthen the Core
Many people have been ingrained with the notion that diamond pushups help tone the arms alone. However, the truth is that when you perform this bodyweight exercise variation, you tend to engage all the muscles that make up your core and reap all the benefits that come with having a strong core. Read more on this article
While it may be agonizing for you, it is one surefire benefit of the diamond pushup.
- As you perform this bodyweight exercise, almost every major muscle in your body is required to execute each movement.
- The body’s major muscle groups, including the core muscles, biceps, anterior deltoids, and triceps are activated so as to support the body while stabilizing its movements.
- Since this exercise trains the most important muscles in your body, it’s probably the reason why it is difficult to perform as compared to the standard bench press.
"when you perform this bodyweight exercise variation, you tend to engage all the muscles"
Calorie Burning and Weight Loss
Well, the benefits of diamond pushups go beyond toning the body muscles. If you’re looking for a bodyweight exercise variation that’s difficult to perform but excellent for weight loss, then here comes your answer.
- Diamond pushups greatly aid in burning large amounts of calories in the body, particularly in the mid-section. The body’s fat burning mechanisms are activated due to the repetitive motion that you build when doing pushups.
- This means that you will easily shred the extra pounds from your body and burn the fat deposits present in your body.
Boost Your Metabolism
By performing diamond pushups, you are striving to push your entire body to a total physical exertion. And while that is agonizing or makes you feel like throwing up, it also forces your heart to work harder.
- Your body muscles need more oxygen to produce energy to sustain you through this exercise and that can only be achieved by getting the heart to pump blood faster.
- This transpires in a higher metabolic rate so that the body burns lots of calories. Metabolism is basically your paycheck with regard to calories so the higher your metabolic rate is, the more calories you get to shred.
Improve Posture
Diamond pushups help increase your core strength which is the key to improving body posture and preventing yourself from health complications as age catches up.
"Diamond pushups help increase your core strength which is the key to improving body posture"
- When you have a super strong core, it becomes easy for you to support your whole body in whatever position it is in.
- Moreover, when done properly, diamond pushups increase the strength of your core thus helping provide the body with a good posture, which helps prevent a majority of health complications that sprout later in life.
- Additionally, engaging in diamond pushups regularly causes the body to lean naturally towards proper posture, an influential passive benefit of diamond pushups.
You may also read: Find the Best Posture Corrector - All You Need To Know
Protects the Shoulders from Injury
The rotator cuff injury is among the most debilitating and common injuries among the old. While the severity of the rotator cuff injury depends on an array of unique circumstances, protecting the shoulder should be a priority when performing bodyweight exercises.
- The diamond pushup has been found to be one of the most effective ways to protect the shoulder joints from injuries, particularly in older adults.
- Since the diamond pushup calls upon the stabilizing muscles that surround the rotator cuff joint, this region is conditioned and strengthened for an array of dynamic movements.
- Besides, by supporting the health and strength of the primary and secondary muscles of the shoulder, the likelihood of suffering from debilitating shoulder injuries is significantly reduced.
You may also read: Shoulder Pain When Doing Push Ups
Improved Body Balance and Stability
When performing diamond pushups, the hands are usually closer to each other which forms a small base of support. Coupled with the feet being together, the diamond pushup becomes an exercise with a significant balance component.
- The diamond pushup aids in training the muscle fibers which play a major role in keeping your entire body balanced and stabilized.
- While performing diamond pushups, the body muscle fibers work together to keep your body in position and prevent it from dropping.
- The more diamond pushups you perform, the better your overall stability becomes resulting in good body balance and speed.
Enhance your Cardiovascular System
It is no doubt that the diamond pushup is a compound exercise that calls for synchronous functioning of multiple muscle groups.
- By simultaneously engaging multiple muscle groups, the heart is forced to pump harder so as to supply your body muscles with oxygen-rich blood.
- Ultimately, this transpires into an effective cardiovascular exercise that aids in supporting heart health, preventing heart related problems such as heart failures and promoting the reduction of cholesterol in the body.
"diamond pushup is a compound exercise that calls for synchronous functioning of multiple muscle groups"
You may also read: Why does Your Heart Beat Faster When You Exercise
Muscle Stretching
One of the most underrated benefits of diamond pushups is the amount of stretching it offers to your back muscles and biceps.
- Through the repetitive motion of lowering your body, the back muscles are effectively stretched. On the other hand, pushing yourself to the original starting position accords your biceps a full stretch.
- Besides improving your body’s flexibility which aids in preventing injuries, well-stretched muscles feature a robust and attractive appearance.
Takeaway Message
The diamond pushup is a bodyweight exercise variation that makes an excellent choice for a workout that engages multiple muscle groups in the body. With consistent training, diamond pushups become relative easy, which is a telltale indicator of immense progression and a foundation for advanced push-up variations.
It’s my hope that you enjoyed this article and if you have any comments, feel free to drop them here. Also, don’t forget to share it.