The question "Do Diamond Pushups Help?" really depends on what aspect of training the help refers to. Diamond pushups are a variation of the regular pushup exercise and place more emphasis on triceps strength rather than chest strength. This makes diamond pushups more difficult than regular pushups. This has important implications for several different exercises.
How To Perform
For a diamond pushup, start in a traditional pushup position with a modified hand position. Kneel on the ground and place your hands together so that your two index fingers touch each other and your thumbs touch each other. This will form the diamond shape. Place your hands flat on the ground so that your wrist, elbow and shoulder form a straight line perpendicular to the floor. Extend your legs back so that your body is straight and the rest of your weight is supported by the balls of your feet. Now, bend at the elbows, keeping your arms tight to your body, until the middle of your chests touches the back of your hands. Then, push upward until your arms reach full extension.
Bench Press
Diamond pushups and the bench press exercise are functionally related because they target similar muscle groups with similar movement patterns. This allows for a carryover improvement effect from the pushup to the press. The bench press requires you to push a barbell off your chest while you lay flat on your back. Diamond pushups can help you improve the lockout portion of your bench press where your arms go from half extension to full extension. Diamond pushups strengthen your triceps -- the predominant muscle group during the lockout portion of the bench press.
Dips
Diamond pushups will help with your dip performance. Dips require you to lift your body weight upward while you support yourself between two suspended bars. The motion is created by bending and then extending at your elbow. This extension of the elbow is the primary responsibility of the triceps and this type of motion can be found in both exercises. Body weight dips are extremely difficult for novice lifters; however, diamond pushups can be a great substitute while building the necessary triceps strength needed to complete regular dips. Diamond pushups allow your weight to be distributed to the floor somewhat because your feet are on the ground. Dips do not allow this you are supporting the full load of your body weight.
Triceps Growth
Triceps growth is an area where diamond pushups are useful; however, there are some caveats. First, diamond pushups must be difficult enough that you can only perform a maximum of eight to 12 per set. This means you can only do eight to 12 in a row before needing a rest. This number is consistent with rep values established by the National Strength and Conditioning Association for muscular hypertrophy or more simply muscular growth. If you can easily do more than eight to 12 reps, then you won't see many gains in terms of growth; however, you can expect to see improvements in triceps endurance. You can make diamond pushups more difficult by wearing a weighted vest to increase the load on your triceps, but you must make sure that you keep your body in a straight line to reduce the risk of a back injury.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- 2Athletes.com: Diamond Pushup
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