Weighted Diamond Push-up
Muscle Groups: Chest, Triceps
Weighted Diamond Push-up focuses on Chest, Triceps, with Shoulders, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Diamond Push-up with proper form and technique.
- 1
Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Place a weight plate on your back for added resistance.
- 2
Lower your body down by bending your elbows, keeping them close to your sides as you descend. Aim to bring your chest just above the ground without dropping your hips.
- 3
Push back up to the starting position, fully extending your arms while maintaining a straight line from head to heels.
Tips for Success
These tips will help you perform Weighted Diamond Push-up safely and effectively while maintaining proper form.
-
Keep your body in a straight line; avoid sagging your hips or raising your buttocks too high.
-
Engage your core throughout the movement to support your spine.
-
Don't let your elbows flare out; keep them tucked in to protect your shoulders.
Secondary Muscles
While Weighted Diamond Push-up primarily targets Chest, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Diamond Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Diamond Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
