Diamond-Triangle Push Ups: 4 Proven Benefits And How To Execute

If you’re looking for an effective and challenging triceps exercise, diamond-triangle push-ups are one of the best push-up variations will get your arms burning and building more strength in a hurry. We’re going to talk more about diamond push-ups and how they can improve your training and aesthetics.

What Are Diamond-Triangle Push Ups

Diamond also referred to as triangle push-ups are a push up variation that specifically targets the triceps. Triangle push-ups are more advanced and challenging than a standard push up. By bringing your hands together in the form of a triangle, your bodyweight is shifted to your triceps instead of your chest and shoulders, turning it into one of the best triceps exercises.

Diamond Push Up Muscles Worked 

The diamond-triangle push up works multiple muscles groups in the upper body, mainly the triceps, shoulders, core, and chest. An EMG study published by the American Council Of Exercise (ACE) found that the diamond-triangle push up exhibits the greatest muscle activity of any triceps exercise [R].

Diamond-Triangle Push Up Benefits

1. Isolates Your Triceps

According to the American Council of Exercise, the diamond-triangle push up is the best and most effective triceps exercise, activating and recruiting all three head of the triceps throughout the entirety of the movement, to help build more strength and muscle mass.

2. Builds More Strength And Muscle

Effective, isolated resistance movements will help build more muscle mass and strength. Time under tension and range of motion are two very important factors in building more muscle. The diamond-triangle elicits full range of motion and is under tension throughout the entirety of the movement, making it extremely effective at building more muscle and strength.

A study published in the Journal Of Strength And Conditioning, compared three different pushup variations using electromyographic EMG to investigate muscle stimulation and activity of the chest and triceps. Of the three variations (wide, shoulder width, and narrow) EMG activity was greater in both muscle groups from the narrow or diamond pushup position [R].

3. You Don’t Need Weights

What’s unique about the diamond-triangle push up, is that by simply moving your hands closer in proximity, you essentially create the most effective triceps exercise, without the need of any gym equipment, or free weights. You can firm up those arms and get them burning right from your living room.

4. Builds Core Strength

The diamond-triangle push up recruits your entire core throughout the movement, building more core strength and stability. More core strength will translate to better functional movement, bigger lifts, and better athleticism throughout other movements. 

How To Perform The Diamond-Triangle Push Up

The triangle push derives its name from the hand position placement during the exercise. Unlike the traditional placement, where the hands are positioned beneath the shoulders, the triangle push up involves placing the thumbs and forefingers together in the shape of a diamond or triangle.

  • Begin the movement by getting on all fours and assume a high plank position.
  • Position your hands in a triangle, with your thumbs and forefingers touching, underneath your chest and feet in line with your hips.
  • Contract and brace your core, thighs, and glutes
  • Slowly lower your chest to the ground ensuring your elbows are pointing backwards not out
  • Do not allow your low back to sag or your hips to hike upward during the downward phase.
  • Continue to lower yourself until your chest or chin touches the floor, then push yourself back up.
  • You have now completed one rep, continue for 10-12 reps for 3-4 sets.

Diamond Triangle Push Ups: Takeaway

The diamond-triangle push up is undoubtedly one of the best tricep exercises. Studies suggest that with more muscle activity, time under tension and wider range of motion, you can build more muscle mass, strength, and improve body composition. Add the diamond-triangle push up to your programming to improve your arm day training day split and athletic performance. 


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