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How to Do a Diamond Push-Up for an Arm Workout

Learn how to do a diamond push-up from personal trainer Brett Azar in this Howcast home arm workout for men video.


Okay. So I'm going to go over how to do a diamond pushup, also known as a triangle pushup.

Now this pushup is a variation of regular pushups with your where your hands literally form a diamond. Now, the whole point of this is because it puts a whole lot more focus on your triceps. It makes a great triceps exercise, great for your arms for size, for strength. Your triceps take up two thirds of your arm, so to build up a meaty tricep really makes your arm that much bigger. A lot of guys think it's just bicep, but when you have got big triceps you got big arms.

So to properly do this, just like any other pushup. Your core is going to be very involved because you got to keep your body up. You got to keep your back straight. Setting up, you want your hands to be directly below your face, right under your chin. And when you come down, you're going to drop your chest into your hands and come back up so that your chin is right over your thumbs again.

Now, to do this you want to make sure that you keep your elbows in, as opposed to flair them out. Putting them in puts a lot more focus on your triceps so you get a lot more out of it that way.
Now, there's a lot of that, with body weight exercises a lot of guys don't realize how tough body weight exercises can be. Society kind of trained us to go straight to a machine or to a bench. But body weight exercises are killer, especially for bigger guys. This takes a lot out of me.

So you're going to sit up, hands in diamond or triangle form, on your toes, body is straight, core is tight. Drop down, elbows in, you don't have to come all the way down, so you don't want to drop to the floor but you want to stay right here and push back up. You don't want to sag your hips, okay? That's cheating. Keep everything up, down, lock.

Any time you work against gravity you're going to breathe out. Inhale, exhale. Now with this, you're going to feel a lot in the center of your chest and in your triceps. But again, it's surprisingly tough to do bodyweight exercises. I love them. I make them a primary part of my workout. Start out with it or end with it. Either way you're going to get great results from it.

And that's the diamond or triangle pushup.

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