Dimond Push Up (gym, pushups, arms, bench press)

[Mike2017]

I can do regular push ups, wide, sets of 15 easy, but I cant do 1 Dimond Push up. It bothered me because we had to do them in a gym class setting and I think I was the only one who could not do one. Any tips on what I can do to get it down? I am watching youtube and google but so far maybe it could be my positioning of the hands. Thanks.

[Michael Way]

Originally Posted by Mike2017

I can do regular push ups, wide, sets of 15 easy, but I cant do 1 Dimond Push up. It bothered me because we had to do them in a gym class setting and I think I was the only one who could not do one. Any tips on what I can do to get it down? I am watching youtube and google but so far maybe it could be my positioning of the hands. Thanks.

One thing you might try is to get into the top position for a diamond pushup and lower yourself slowly, doing the negative part of the pushup. Then get back to the top position and repeat the negative. Do this for reps. Your strength should increase over several workouts and enable you to start doing the positive part of the movement.

Another thing to try is to do push ups on your knuckles, palms facing each other, with your hands about shoulder width apart or a little less, keeping your elbows close to your sides through out the movement. Concentrate on making your triceps do the work. Since the diamond push up places more emphasis on the triceps, doing them the way I just described should help build the strength to do the diamond.

Give both suggestions a try and hopefully you'll soon be able to do the diamond push up.

[1orlando]

Originally Posted by Mike2017

I can do regular push ups, wide, sets of 15 easy, but I cant do 1 Dimond Push up. It bothered me because we had to do them in a gym class setting and I think I was the only one who could not do one. Any tips on what I can do to get it down? I am watching youtube and google but so far maybe it could be my positioning of the hands. Thanks.

If you have access to a bench and barbell or dumbells at your gym you could do close grip bench presses or dumbell bench press with your elbows close to your ribs and with those 2 exercises you can control the weight and start light and increase as you get stronger. It should help.you. On a personal note Don't feel bad about not being able to do it. That push up isn't exactly the easiest one.

[boxus]

Not being able to do one diamond is a sign of weak triceps, very weak.

I suggest tricep work. While at it, you stated you do 15 very wide push ups, I suggest start a routine where you narrow your stance more, start with slightly shoulder width and start going more narrow. You can also try doing some diamonds from your knees and use that as a starting point.

Doing sets of 15 wide push ups also shows weak chest (I am assuming 15 was your max before losing form), which is a factor, but not as significant as the triceps regarding the diamond.

This is all under the assumption you are trying to do the diamond correctly.

[victimofGM]

Proper form and movement is key. Try recording yourself (side profile) performing standard pushups. Your back should be straight and your arms should bend to at least a 90 degree at the elbows. Better go to chest to touch the floor and back up. Movements should be smooth and controlled, no bouncing. If you can do 15 standard pushups like this and still can’t do diamond pushups try feeling where is the issue. I have a shoulder injury and so I can no longer do these types of pushups due to an impingement in the shoulder joint.