Why Are Diamond Push Ups So Hard? (10 Things To consider)
Diamond push-ups are one of the most difficult variations of the standard push-up exercise.
They put extra strain on the triceps muscles, which can make them quite challenging for some people.
However, diamond push-ups are an excellent way to build muscle and strength in the upper body, so they are worth attempting if you are up for a challenge.
Why Are Diamond Push Ups So Hard?
The diamond push up is a variation of the standard push-up exercise. The main difference is that in a diamond push up, your hands are placed close together (the index fingers and thumbs) in a diamond shape, instead of being shoulder-width apart. This position puts extra strain on the triceps muscles, which can make the exercise quite difficult for some people. In addition to the triceps, the diamond push-up also works the chest, shoulders, and core muscles. If you are looking for a challenge, then diamond push-ups are worth trying.
Here are 10 things to consider before attempting this difficult exercise:
1. Make sure that you have the proper form
This exercise is all about form. If your form is not correct, then you will not be able to do the exercise correctly and you may even injure yourself.
Make sure that your hands are in the correct position (diamond shape), and that your body is in a straight line from head to toe.
Start with a modified version
If you are new to this exercise, then start with a modified version. You can do this by placing your knees on the ground instead of keeping your feet planted.
This will take some of the strain off of your upper body and make the exercise a bit easier.
For first-timers, the following are a few suggestions of variations to try:
- Incline push-ups
- Box push-ups
- Wall push-ups
- Diamond wall push-ups
- Diamond incline push-ups
- Knee push-ups
- Diamond knee push-ups
Make sure you have the proper equipment
Diamond push-ups require very little equipment, but you will need a sturdy surface to do them on.
A soft surface like a bed or couch is not ideal, as your hands may slip. A hardwood floor or an exercise mat is a better option.
2. Start slow
Don’t try to do too many repetitions right away. Start with a few and work your way up.
If you try to do too many and your form starts to suffer, then you are not doing the exercise correctly.
Focus on quality over quantity
It is better to do a few diamond push-ups with perfect form than it is to do a lot with poor form. Remember, this exercise is all about form.
Don’t be discouraged
If you can’t do a diamond push-up right away, don’t be discouraged. This exercise takes time and practice to master. Keep at it and you will eventually get there.
3. Use your whole body
When doing diamond push-ups, make sure to engage your whole body. This means keeping your core tight and using your legs to help you push up.
Diamond push-ups are a great exercise, but they are not easy. If you are looking for a challenge, then give them a try.
Just make sure that you have the proper form and start slow. With practice, you will be able to do them correctly and effectively.
4. Don’t arch your back
This is a common mistake that people make when doing this exercise. Make sure that you keep your core engaged and your back straight.
You should feel this exercise in your triceps
If you are doing the exercise correctly, then you should feel it in your triceps. If you don’t, then your form is off and you need to correct it.
Keep your head up
This is important for all exercises, but especially for diamond push-ups. Make sure that you keep your head up and your gaze forward. This will help you maintain good form.
5. Breathe
It may seem difficult to breathe while you are exerting yourself, but it is important to remember to breathe during any exercise.
This will help you to avoid dizziness and lightheadedness.
6. Gradual Progression With Hand Position
Keep your elbows slightly bent throughout the exercise.
Try just doing a progression by starting with normal push-ups, and putting your hands at a closer position each time.
Focus on getting your tri’s involved. It’s ok to put your hands in a diamond position but spread out a little till you get the form down.
Also when you go to the bottom position just hang out there, get your wrists and forearm used to that feeling.
If you can do a lot of repetitions with good form, then you are ready to move on to the next level.
Add weight
Once you have mastered the basic diamond push-up, you can make the exercise more difficult by adding weight.
One way to do this is to wear a weighted vest or backpack. You can also place weights on your back or hold them in your hands.
Advanced Variations
For more advanced exercisers, try:
- Archer push-ups
- Pike push-ups
- Clap push-ups
- Staggered push-ups
- Decline push-ups
- Single-arm push-ups
- Wide push-ups
Do fewer repetitions
Another way to make the exercise more difficult is to do fewer repetitions. Instead of doing three sets of 10, try doing two sets of five.
This will force your muscles to work harder and will help you build more strength.
7. Contract your muscles
As you are lowering yourself down, make sure to contract your triceps and chest muscles. This will help to engage the muscles and make the exercise more effective.
Keep your form
Remember, the key to any exercise is good form.
No matter how many repetitions you do or how much weight you add, if your form is off then the exercise will not be effective.
Take your time and make sure that you are doing the exercise correctly. This is the only way to see results.
8. Don’t rush
Take your time and focus on each repetition. This exercise is all about form and technique, so don’t rush through it.
You may not be able to do as many repetitions, but that’s ok. Just focus on quality over quantity.
Don’t be discouraged
If you can’t do a diamond push-up right away, don’t be discouraged.
This exercise takes time and practice to master. Keep at it and you will eventually get there.
9. Progress slowly
As you get stronger, you can add more repetitions or additional weight. But make sure to progress slowly so that you don’t overdo it and injure yourself.
Start with two sets of five repetitions and then add one additional set each week.
As you get stronger, you can add weight or do more repetitions. Just make sure to progress slowly so that you don’t overdo it.
10. Have fun
Even though this exercise is challenging, it is important to remember to have fun with it. Don’t take yourself too seriously and enjoy the process.
The more you enjoy the exercise, the more likely you are to stick with it and see results.
Challenge yourself
The whole point of this exercise is to challenge yourself. So don’t be afraid to push yourself outside of your comfort zone.
You may not be able to do a perfect diamond push-up right away, but that’s ok. Just focus on improving your form and technique.
And don’t forget to have fun with it!
Final Thoughts
Diamond push-ups are a great way to build strength in the upper body.
However, it is important to make sure that you have the proper form before attempting this exercise.
Start slow and use your whole body to lower yourself down.
Don’t arch your back and gradually progress with hand position. Contract your muscles as you lower yourself down and don’t rush through the exercise.
Take your time and focus on each repetition. Have fun with it and challenge yourself to improve. With time and practice, you will be able to master this exercise.
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