Let's see how to do a standard diamond push-up:
1. Put your palms together to support the ground, with your index finger and thumb touching, with a diamond shape in the middle, your arms straight, and your shoulder blades sinking and tightening;
2. The core muscles are tight and the feet are straight, so that the whole body is in a straight line;
3. Bend your elbow and slowly lower your body until your chest touches the back of your hand and support your body to the initial position.
Diamond push-ups are supported on the ground with palms closed. At this time, the adduction angle of the scapula is greater than the standard push-ups, and the pectoralis major has been squeezed when preparing for the action. During the movement, only the pectoralis major muscle fibers close to the chest seam contract and exert force. Because the muscle fibers sewn in the chest can only exert a small part of the strength of pectoralis major, our triceps will participate in the action at this time to make up for the diamond push-ups. Diamond push-ups are good exercise for triceps brachii and chest seam, but because the strength of these two muscles is much worse than that of the whole pectoralis major, diamond push-ups are much more difficult than standard push-ups. Many people can do 20-30 standard push-ups in one breath, but they may not be able to complete 10 standard diamond push-ups in one breath. Being able to do 20 diamond push-ups in one breath has already represented that your pectoralis major and triceps brachii have a strong strength level.
How to improve the ability of diamond push-ups step by step
For friends who are weak in diamond push-ups, they can also gradually improve their pectoralis major and triceps brachii strength through exercise until they master diamond push-ups.
First, improve the strength of pectoralis major through standard push-ups
1. Hold your hands on the ground, the palm distance is shoulder width, the scapula sinks and tightens, the core tightens, and your body is in a straight line;
2. The big arm is slightly tightened, so that the elbow joint faces the lateral rear of the body;
3. Bend your elbows and slowly lower your body until your chest touches the ground or is close to the ground. At this time, your palms should be placed on both sides of your chest, and the arm and trunk form an included angle of about 30-45 degrees;
4. Support your body to the initial position.
Standard push-ups Our strength trajectory is perpendicular to the body. At this time, the contraction force of pectoralis major muscle is the most sufficient in the action process, and it can also play a good exercise effect. In the process of doing exercises, if you want to have a better exercise effect, you should stick to it every time, touch the ground as much as possible, and let the pectoralis major fully stretch and then contract, and the exercise effect is the best. When we can complete 20 standard push-ups in one breath, our pectoralis major strength level should have a good foundation.
Second, improve the strength of triceps brachii through the flexion and extension of parallel bars.
1. Use the parallel bars to complete the action, with your palms on the parallel bars, your arms straight, your elbows backward, and your body off the ground;
2. Keep your upper body upright, keep your feet straight and stick to the ground, or hook your feet to keep your legs stable;
3. Tighten the core, keep the body stable and not shake, keep the upper body upright and bend the elbow and lower body;
4. Until the arm is parallel to the ground, the pectoralis and deltoid muscles have a sense of stretching;
5. The triceps brachii exerts force to support the body to the initial position.
The arm flexion and extension of parallel bars is a very good self-weight training action, which can support the body and make the triceps bear all the weight, so it will have a strong stimulating effect on the triceps brachii. It should be noted that we need to keep the upper body upright during exercise, and let the body go straight up and down through arm flexion and extension. At this time, the action will be completely completed by the triceps brachii. If our upper body leans forward, the exercise area of this movement will change from triceps brachii to the lower edge of pectoralis major. Although it also has a good exercise effect, it can't achieve our training purpose of exercising triceps brachii.
Thirdly, through the downward step action of diamond push-ups, the movement ability is improved.
After a period of push-ups and parallel bars arm flexion and extension, our pectoralis major and triceps brachii should have a good strength foundation. At this time, you can make muscles and nerves more familiar with the action process by pressing down the diamond push-ups, and further improve the strength level of related muscles. We can do diamond push-ups by kneeling. At this time, because our knees are kneeling on the ground, our chest seams and triceps brachii only need to bear part of the body weight, and the difficulty of action is greatly reduced compared with diamond push-ups, but it also has a strong stimulating effect on the target muscles.
Conclusion: Diamond push-ups are a good training action to exercise the middle seam of pectoralis major and triceps brachii. Compared with standard push-ups, diamond push-ups are more difficult. You can do twenty diamond push-ups in one breath, which shows that your thrust muscle strength level is very high. We can improve the strength level of pectoralis major suture and triceps brachii through the method introduced in this paper, and gradually reach the level of mastering diamond push-ups.