What do push ups do!? Nothing gets you in shape quicker than Diamond Push Ups. Pushups get you ripped. Fact. I’ve proven it too.
If you’re a bodyweight workout fan then you already know how effective pushups are for building muscle size and strength. Whether you’re looking for a new calisthenics workout or are a calisthenics beginner then it’s time to take a look at your daily diamond pushup routine.
Calisthenics Workout for Beginners
So you’re on Muscle Forever which means I know one thing for sure, you know that push ups are incredibly powerful at building muscle mass all over your body and help in your body fat loss goals. If you’re looking to do a ‘body recomp’ (simultaneously lose fat and build muscle) which is possible for the newbies, then what are you waiting for! You should already have The Diamond Push Up Program downloaded on your phone and ready to go!
The power of the pushup allows you to target every muscle in your body, whether actively or passively (stabiliser muscles). Not to mention, with the push up you can change the feel and emphasis of the exercise by modifying your hand positioning. By changing your hand positing things start to get very interesting! Where’s my Diamond pushup crew at!? Ready to take your push up game to the next level!?
I used just Diamond Push Ups for chest, shoulders, triceps, back – every muscle. Through doing daily reps I got in awesome shape. We’re talking way better than any other bodybuilding routine I’d tried in the past, and oh man, did I need to lose that belly! Push ups, or more specifically Diamond Pushups are your strongest ally when it comes to building thick slabs of muscle in the fastest way possible.
Diamond Push Ups for Beginners
We all know Diamond Push Ups are hard! For good reason too. Pulling your hands in close brings a whole new level to the idea of ab engagement! With the added demand on balancing your core to hold a stable plank as you pull down to the floor you’ll be well on your way to brad pitt abs.
If you’re a beginner then make sure you can safely (and relatively easily) do 200 push ups a day before moving on to Diamond Push Ups. Once you’re doing push ups everyday it’s unlikely you’ll have to do Diamond Push Ups on your knees. Always be progressing! If you’re just getting started, check out these tips:
- Pushups against a wall or raised bench, moving on to push ups on your knees and then when you can do at least 1 full regular push up rep you’re on your journey to sculpting a great athletic physique.
- From here start progressively bringing your hands in closer and closer until the diamond or triangle shape is formed.
- If you can do regular push ups, but not a full on diamond pushup yet then during your workout slowly start bringing your hands in closer from workout to workout until the Diamond Push Up hand positioning in on point.
Diamond Push Ups Vs Regular Push Ups
Whether you’re weight training and lifting weights or doing a calisthenics workout routine the same rules apply – resistance is resistance! Watch your elbow positioning!
Elbow flare really shouldn’t be the distinction between regular pushups vs diamond pushups! I cant stand it when I see the elbow’s stick out! What ever your flavour of push up, keep them tucked in AND you’ll have to if you go for the Diamond Push Up! For The Diamond Pushup, as you descend, keep your elbows as close to your sides as possible and pull down pausing and squeezing at the bottom of the rep.
Follow my technique to the tee and enjoy the gains! Wide push ups can potentially place more stress on the shoulders leading to injuries over time, another reason to do Diamond Push Ups over regular pushups.
What muscles are worked with Diamond Push Ups?
The Diamond Push Up works the tricep muscles, the chest muscles including pec major, and the anterior deltoids. The core and abs get blasted too, rectus abdominus, obliques, glutes and quadriceps all maintain the ‘plank position’ keeping your body in perfect alignment. Not to mention your back via your lats as you pull towards the floor during the lowering phase.
Diamond Push Up Gains
How long before Diamond Push Ups work!? Well, personally I transformed in just 8 weeks. The muscle activation is CRAZY > “to induce greater muscle activation, push-ups should be performed with hands in a narrow base position compared with a wide base position” (pubmed). If your Diamond Push Up form is correct (this is essential!) you’ll carve out an overall lean muscular body obtaining that ‘classic V shape’ along with:
- Iron Pecs
- Crazy Triceps Strength
- Solid Overall Chest Development
- Build Upper Chest Mass
- Sculpt *THAT* Chest Line (Deep Centre Line)
- Solid Deltoid Size and Strength
- Rock Hard Core Activation
- Strong Lats
- Thick Abdominals (Six Pack).
Ready to join me?
Want to feel muscular and lean with a six pack?
Need to transform fast in a hassle free way!?
It IS possible with just Diamond Push Ups. My program is the ultimate bodyweight workout plan. It’s a home workout routine that doesn’t require any equipment. Seriously, you just need a FLOOR and my program (duh!) and then of course an Instagram account to show off said results. (LIKE!)
Why I love Diamond Push Ups
I had a 37 inch waist (yeah, you read that right), things weren’t looking good but within 8 weeks I’d got ripped up real fast with just a simple and quick daily workout AND I still ate filling and satisfying foods. Check out my bodyweight workout before and after comparison picture below.
My program could quite easily be classed as a belly fat loss diet because, as you can see – belly was indeed lost and burnt away. Lots of it! My workout routine is based on a foundation of high volume pushups, get those reps in along with a solid nutrition plan and you’ll be well on your way to feeling awesome on the beach. If it’s been a while, get the factor 50 ready!
I had a holiday booked, Vitamin D was needed! Despite looking forward to it, I was very much out of shape and as a result my waist had crept up to the aforementioned 37 inches which was so damn frustrating. Mainly because I was training hard everyday (had been for many years) and was ‘eating correctly’.
As you can see I looked like I hated the gym. I was no way near ‘beach ready’ to say the least. Looking back I clearly had a problem with golden syrup oat sachets. I used to get up in the middle of the night and eat them, sometimes dry, up to 10 sachets a night! Intermittent Fasting saved me for sure.
We have such unrealistic and high expectations of what is actually attainable (thanks Instagram!) that we end up overeating and over working out. This continues until we finally run out of will power. The result? At best you become a slightly stronger, chubbier version of yourself. I know I did. Most realistically – tired, fat, injured and ready to quit and jack it all in. Pass me the donut(s).
It wasn’t until I stripped my training right back to the basics, to the foundations and went minimalist by focusing on just push ups with my perfect form technique that I finally got the results I’d been trying to achieve for years.
As my fitness obsession grew I decided to write The Diamond Push Up Program. The workout routine is simple and effective and the diet enjoyable, bottom line – it just WORKS. I needed something that confirmed I wasn’t wasting my time and that it was possible to rock that hollywood physique without a personal trainer, chef, nutritionist and all round team to save me! So, I put it all together in a PDF.
‘Simplicity is the key to brilliance’ – Bruce Lee
Diamond Push Ups
Getting ripped doesn’t have to be difficult or feel like a never ending mission. When you break it down, it’s simple and trust me on this – you will feel so good when you’re lean and muscular rocking a six pack on the beach and feeling free.
The Diamond Push Up or ‘close grip’ push up is a killer exercise to forge IRON PECS.
The ‘Classic Push Up’ is still an incredible exercise (it’s in the program too) but when you bring your hands in closer…MAGICAL THINGS HAPPEN!
Push Ups Everyday
Why daily Diamond Push Ups you say!? What’s the benefits of Diamond Push Ups? Oh, just about everything! Diamond Pushups hit the chest hard. Actually, not just the pecs, they hit the whole body working all your muscles. That includes Chest, shoulders, triceps along with stabilisers such as the core and legs and the back! Pushups for the back!? Yes, pulling muscles too! Push ups, the way I do them (perfect form push ups) work the lats nicely, trust me – start ‘pulling to the ground’ and you’ll feel it the next day.
The push up is a full body workout, every muscle is activated, this massive advantage means all you have to do is master ONE MOVEMENT and progress with it. It’s a push pull exercise in one. I freakin’ love my push ups! Knowing that it’s an ‘all in one move’ makes it simple, straightforward and time efficient. Plus they’re free, can be done anywhere at anytime and most importantly if done correctly – work like crazy!
100 Diamond Push Ups a day – great. 200 Diamond Push Ups a day? Fantastic. 8 sets of 25 reps with perfect form and ‘THAT CHEST LINE’ will appear. This should be the real push up challenge. Hit these targets and you’ll have fast results, think Zac Efron and Ryan Gosling physiques. Which brings me to my next question. Do you have a deep V-Neck T-Shirt ready to go bro!? V-Necks are exclusively limited to a) boyband members and b) those who do Diamond Push Ups only.
Diamond Push Ups for Inner Chest
Let’s focus on the upper chest, know as the clavicular pectoralis. It can be hit hard with feet elevated diamond push ups. This will effectively put the chest at an incline working the upper chest which is critical in gaining that lean muscular chiselled physique. Of course when you elevate your feet you make the diamond push up harder, another way of constantly gaining muscle and strength using the progressive resistance system which The Diamond Push Up Program is all about.
How To Do Diamond Push Ups Correctly
Perfect push ups are the only way to go. If your form isn’t correct then your push up workout won’t be as effective as it could be and you’ll be leaving gains on the table. In my program I go into more detail about nailing the perfect form push up and milking the move for all it’s gains but for now – let me save you from the time AND dangers of crappy form! (too kind!) Get it right and get them gains!
Take at least 2 seconds on the eccentric and concentric, squeezing and feeling the muscles work, don’t just drop and bounce. The mind muscle connection is actually a thing and in this rare instance not just mumbo jumbo fitness talk. Try a standard rep, then try a slower, controlled rep feeling the muscle work. Major difference. The better the form the better the gains. As you progress on the program your form will get better and better and THIS IN ITSELF is even a form of progressive resistance. WIN WIN.
- Assume the ‘flat position’ as you lie down on the floor.
- Position your hands so the index fingers and thumbs make a ‘diamond shape’ but ONLY if it doesn’t cause your elbows to overly flare out.
- Tuck your elbows in close to your side and lock them in position. AT ALL TIMES.
- Lift your core up into a standard push up position.
- Keep the ‘flat position’ locked in.
- Push Up > Protract Shoulders > Pull Down (to the floor) > Retract Shoulders > Pause. REPEAT.
- Reach ‘The Goal’ and share results on Instagram, see all over this post!
Master the form when it comes to your shoulder blade positioning (this is critical!) and what the hell they should be doing! Check out the excerpt from The Diamond Push Up Program:
“SHOULDER BLADES. You’re almost ready to Push Up, but DO NOT forget to protract your shoulders at the top of the Push Up. So, as you lower yourself your shoulders should retract as your chest moves to the floor, but as you Push Up and away from the floor (when you reach full extension) you’ll want to protract the shoulder blades. This will enhance the range of motion (ROM) and increase scapular strength. It’s key to help keep your shoulders healthy over time and is one of the reasons Push Ups are so powerful over traditional bench pressing where your shoulder blades are ‘stuck’ in constant retraction“.
Diamond Push Ups Elbow Pain
There’s good reason The Diamond Push Up Program has you complete ‘The Classic 200’ (wider moving to close grip push up) before attempting Diamond Pushups. That’s because the narrow hand position to form the ‘triangle’ or diamond places more load on your elbows. If you experience pain then take a rest day or two and reduce your push up volume on your next workout.
Follow the program, start slowly and gradually build your workload (increase sets, reps (volume) and decrease rest) over time, consistently and in a way that suits your body and training history. You’ll then be able to come back fresher and ready to build more muscle and lose more fat.
Diamond Push Ups Benefits
- Full Body Workout (Hits every muscle from the chest to the lats)
- The Diamond Push Up utilises up to 75% of your Bodyweight (plenty of ‘weight’ stimulus)
- Builds Mass and Burns Body Fat
- Endless Progression (Wide > Close > Diamond > Feet elevated > Weighted)
- The Diamond Pushup is Free!
- Time Efficient (One Movement and the freedom to do it around your schedule)
- Portable (Travelling? Work long hours? No time for the Gym? No problem!)
- *May Save Your Life* Those that could do 40 or more push-ups had a 96 percent less risk of heart problems in the next 10 years than those who quit at 10 or fewer (Jama Network)
Push Ups Muscles
The inspiration for The Diamond Push Up Program came from a bunch of sources I explore in the program including many celebs who have used just the push up to get in killer shape, not to mention the forces (Army, Navy Seals) and of course multiple prisoners. Here’s some of thosewho all have embraced the minimalist approach too.
- Bill Starr (For his work on Progressive Resistance (PR))
- Charles Bronson (Prison Workout)
- Charles Atlas (Original Push Up Pioneer)
- John E. Peterson (Author of ‘Pushing Yourself To Power’)
- Jamie Dornan (100 daily)
- Jamie Foxx (100 daily)
- Matthew Mcconaughey (200 daily)
- Chris Pratt (500 daily for Zero Dark Thirty)
- Jake Gyllenhaal (500 – 2,000 daily for Southpaw)
- Herschel Walker (1,000 daily)
- Charlie Hunnam (1,000 daily for King Arthur)
- Tom Hardy (2,000 daily for Bronson)
Work up to doing 20 sets of 10 reps (with perfect form) for overall body development (I call it ‘The Classic 200’) and then move on up to ‘The Goal’ of 25 reps for 8 sets for the look I’m currently rocking. I devised a simple, no nonsence workout and combined it with a straight forward diet. I didn’t even calorie count (although I have some calorie formulas in the program to get you going). Sure, I’m no Arnold Schwarzenegger or instagram fitness model but I feel the best I’ve ever felt and it’s pretty much effortless. No stress. I did give up cheesy grins though…
In THE DIAMOND PUSH UP PROGRAM you’ll get:
- Rules to Build Muscle using just the Push Up
- The Three Key Push Ups
- The Diamond Push Up
- Perfect Form Push Ups (Push Up Tutorial)
- Dealing with Wrist Pain
- The Diamond Push Up Workouts (‘The Classic 200′ & ‘The Goal‘)
- Training Protocols (Muscle Gain – CNS Vs MS / Progressive Overload Vs Progressive Resistance / TUT)
- Fat Loss, Endurance and Cardio Heart Health
- ‘The Life Saving 40’ (Workout)
- Nutrition, How To Lose Body Fat, The Importance of Protein
- Fat Loss Tips
- Meal Plan (Breakfast, Lunch, Dinner)
- Recommended Food, Shopping List
- Cheat Days
- Guild To Intermittent Fasting
- Supplements (Vitamins to Adaptogens) *You don’t need supplements for this program, here I break down ones you may wish to try*
These are the tools that first transformed me and still form my ‘go to’ program.
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Push Ups Q&A’S
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