What Muscles Do Diamond Pushups Work?

Diamond push ups are a challenging modification of the standard push up that puts more of a demand on the synergistic muscles, or secondary movers. In terms of body alignment and positioning, the only major difference between standard push ups and diamond push ups is hand placement. For a diamond push up, your hands are brought close together, directly under the chest muscle group.

Chest

The muscle group that acts as the primary movers, for any type of push up being performed, is the pectoralis major, or chest. This large muscle group is responsible for most of the pushing movements of the upper body.

Deltoids

When performing diamond push ups, generally your body is in the same position as with a standard push up. However, by performing diamond push ups, with your buttocks higher than your shoulders you place more emphasis of the lift on your deltoids, or shoulders, rather than your chest. Instead of your chest being over your hands, in this position, your head will be over your hands. You goal should be to flex your arms at the elbow and allow your forehead to touch your hands.

Triceps

When in the starting position of a diamond push up, your hands should be directly below your chest. By flexing at your elbows, your upper body should be lowered to a point that your chest can touch your hands. When performed this way, the emphasis of the lift is placed on the triceps, or back of the upper arms.

Abdominal Core

Whether performing a standard push up or a diamond push up, the responsibility of maintaining your body's stability is placed on your abdominal core. The stability of the body throughout the entire movement is enough to provide training for the core abdominal muscles.

References

• "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
• "Personal Trainer Manual"; American Council on Exercise; 1997