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Build an Iron Chest

The Pushup That Builds Maximum Muscle

by Dejan Antic | Follow Dejan on Twitter

Beach muscles.

A mighty chest, shredded abs and sleeve ripping arms.

Every guy’s dream.

I mean, just imagine how many looks you’d get from the ladies, if you sported those beach muscles.

And not only during the summer.

That button popping chest and the sleeve ripping arms are sure to attract looks 365 days a year, guaranteed!

So, to help you grow your beach muscles, today, I’m going to show you the push up that builds maximum muscle.

And this type of push up is especially effective for forging an iron chest.

What’s the super-duper push up?

Read on to find out.

How to Make Your Chest Pop Out

From all of the beach muscles, building a big chest is the #1 priority for most guys.

They work their chest hard, but for some reason their chest just doesn’t pop out. It doesn’t have that crucial aesthetic element that makes people go “Wow! I wish I had a chest like that!”

And do you want to know why most guys’ chests don’t have that pop out look?

They lack upper chest development.

Most guys work their lower pecs way too much. Almost all lifts they do for their chest—and the way they do them—work their lower chest more than their upper chest. And this is especially true for regular pushups.

If you want to build a big upper chest, you need to know some chest anatomy 101.

Your chest is made out of 4 muscles:

  • pectoralis major
  • pectoralis minor
  • subclavius
  • serratus anterior

chest_muscles

For the purposes of chest development, the muscle group that interests us the most is the pectoralis major.

Pectoralis major is made out of two main muscles:

  • Clavicular head (upper chest)
  • Sternal head (lower chest)

Pectoral-Muscles

The muscle you need to work on, if you want to build that button-popping chest is the clavicular head.

Sure, working on your lower chest is also important, but the issue with most guys is that they’re doing mostly lifts that target their lower pecs. This leaves the upper pecs underworked and less likely to grow.

And this brings me to the good ol’ push-up.

Pushups are a great exercise, but the way most guys do them is just wrong:

  • stance too wide
  • elbows flared out
  • lack to keep the core tight, etc.

You won’t be building an apex chest anytime soon with bad pushups.

To forge an iron chest, the push-up must also work your clavicular head hard.

So, now the question is …

Which type of pushup, will help you build maximum muscle?

Well, why it’s …

The Diamond Pushups

Nothing beats diamond pushups for building an iron chest.

And not only the chest.

Diamond pushups are also a top-notch exercise to make your triceps grow.

The perfect exercise for building that beach body.

Anyway, the diamond pushups are better than regular pushups for 3 main reasons:

  • helps you build your upper pecs
  • targets your triceps better
  • it’s easier on your body

And since you’ll be doing a ton of diamond pushups, it’s important to nail your diamond pushup technique down to a tee. If you don’t do that, you risk wearing yourself out.

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How to do diamond pushups

Here’s how to do diamond pushups with spot on form:

The setup

  1. start on your hands and knees
  2. bring your hands close together and make a diamond shape
  3. keep your elbows close to your body and screw your hands into the ground—this will help you activate your upper pecs more and stabilize your shoulder joint
  4. bring your legs back and position yourself like you would with a normal push up
  5. brace your abs and glutes

The lowering phase

  1. when you’re lowering yourself, a few things to keep in mind:
    1. keep your abs and glutes tight
    2. keep your elbows close to your body
  2. lower yourself until your chest touches the ground

The lifting phase

  1. lift yourself up and focus on squeezing your upper pecs (keep your elbows in!)

That’s all there is to it.

And to help you better understand how you should do diamond pushups, here’s a short video that I made  just for you. Check it out.

The Diamond Push Up Workout Routine

My experience with diamond pushups has been phenomenal. When doing diamond pushups, I’m really able to feel my upper pecs working and the pump I get in my triceps is off the chain. And since the diamond pushups are easy on your joints, I’m able to train them every day without feeling worn out.

To help you get the most bang out of diamond pushups, here’s a simple yet effective workout routine that I used to add muscle mass to my chest.

For warming yourself up, just do some dynamic stretches. No special warm-up needed here since it’s a bodyweight exercise.

100 reps total.

It’s nothing fancy, but I’m damn sure this routine will help you pack a great deal of size to your chest—it sure as hell helped me.

Do this routine every day of the week for best possible results. If you feel like you need to rest and recover a bit, take a day off or two.

If you’re not able to do 20 reps in one go, don’t sweat it. Do as many reps as you can and try to beat that number in the next workout. Just make sure you log your sets and reps, so you know what number you have to beat next time.

And if you’re not strong enough to do a single diamond push up, you can do them on your knees.

Diamond Pushups on knees

And if 100 reps of diamond pushups per day is nothing to you, here are some ideas to make your workout more challenging:

  • put your feet on a bench or chair
  • use elastic bands
  • use super-slow reps

What I like to do when doing diamond pushups is to group them with pull-ups or inverted rows and do them back to back—also called a superset. This way, you get to work your upper body in one shot and stimulate more muscle growth.

Remember, consistency is key!

If you want to gain muscle mass on your chest, you’ll have to work out every day. There’s just no substitute for hard work.

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Diamond Pushups Q&A

Q: Should I rest at the bottom or keep the tension?

Yes, definitely keep the tension in your muscles all the time, since time under tension (TUT) is a great muscle-building signal to your body.

Q: Keeping the elbows in puts a LOT of pressure on my wrist when at the bottom. Am I doing something wrong?

Maybe you’re not doing anything wrong and it’s just your wrists that need a bit of toughening up. Let the wrist adapt to the movement and if it doesn’t, try a different hand position. Try maybe having your hands a bit more out.

Q: Sometimes I feel a pain in my shoulder when I do diamond pushups. What may be the cause?

Maybe you have a pulled muscle from before and now the thing is just emphasized when you’re doing diamond pushups. Check if the pain is also present if you’re doing other chest exercises like dips and bench press. If for example you don’t feel any pain doing those exercises, then it’s probably nothing serious. But if you feel pain in all of the chest exercises then check your doctor ASAP.

Q: Do diamond pushups target only the chest and triceps?

When you’re doing diamond pushups, there’s a ton of other muscles that are working to stabilize your body and keep it in a good posture. The more muscles an exercise works, the better the muscle-building signal. Here’s some of the muscles that the diamond pushups work:

  • chest
  • deltoids
  • traps
  • lats
  • abs

Q: I can only do 3 or 4 diamond push ups per set. Do I increase the number of sets?

Try to do them as much as you can and if you’re not able to do many diamond pushups, then I suggest you do them on your knees. Once you can bust out 100 reps on your knees, then try to switch to regular diamond pushups and see how it goes. Another alternative would be to do regular pushups until you can do 4 sets of 20 reps with good form. Once you can do that, switch over to diamond pushups.

Q: How long before I see some results?

Here’s the thing … I don’t like telling people how fast they’re going to see results. That’s because I don’t know how much effort you’re going to put into this. But I’ll go out on a limb here and say that if you’re going to stick to the diamond push up routine, you can expect to see progress in 12 weeks or less.

Q: I’m doing diamond pushups, but my arms are growing faster than my chest. What gives?

That’s normal because each body part can be more sensitive to strength training than another part. For me, chest is the last thing that will grow. I first see growth in my shoulders and in my arms before I see any growth in the chest. Just keep on doing diamond pushups and soon enough, your chest will also begin to grow.

Your Turn…

Here’s what I want you to do right now.

Print out the diamond push up workout routine and stick that piece of paper somewhere you’ll be able to see every day. This will serve as a reminder to do those 5 sets of 20 reps (100 reps total) of diamond pushups every day.

And I have to give a shout out to Oskar from Skinny-Fat Transformation for bringing the diamond pushups to my attention. Thanks mate!

So, starting today, you’re going to blast 5 sets of diamond pushups. And don’t worry if you can’t do all 5 sets for 20 reps. Do as much as you can and make sure to keep on adding the reps with every workout.

Oh, and I almost forgot … do you have any questions about diamond pushups?

Let me know in the comments section below.

May the gains be with you!

-Dejan

If you enjoyed this article, you're going to love this!

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{ 142 comments… read them below or add one }

tony

Hi I will give these a go cheers m8

Reply

Dejan

Hey Tony,

Definitely let us know how you progress with diamond pushups :)

Reply

Joel Waters

Another article! I always forget about diamond pushups . . . but you’re definitely correct, they are much easier on the shoulder joints than bench and wide pushups.
Joel

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Dejan

I love diamond pushups especially because, I’m able to do them every day, without feeling worn down! :)

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Shay

Been working out in gym for several months and couldn’t make any significant progress, never felt like it was it..

Last night I tried doing 100 diamond push-ups and oh boy, that was it!
My chest exploded, no doubt this simple exercise beats bench and any other gym exercise.

As always, you rock Dejan.
Shay.

Reply

Dejan

Hey Shay,

Yeah I know! The feeling I get in my chest, when I’m done with diamond pushups can’t be matched by any other exercise :)

Just keep on rocking them and thanks for the kind words mate! :)

Reply

john

Why do you recommend doing them daily? Is it because they don’t work your muscles as effectively as bench presses and other free weight exercises. As you know there’s few bodybuilders that train their chest to failure every day of the week. Have you experimented with lower training frequencies to see if extra recovery time produces faster results?

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goonerjay

This ^. I’ve being doing advanced pushups for a couple of years now and i can’t see the benefit in doing them everyday. Muscle gains occur during resting, so wouldn’t training to fail every day run the risk of over training and thus minimizing gains?
doing them every day will help strength endurance but not necessarily gains

Reply

Dejan

As long as you’re doing it smartly, you can train every day. For more info on how to do it correctly and without overtraining, check out my premium training course called Anabolic Rewiring Method.

pierre

Hi Bro,
Great article.How you superset the diamond push ups with pull-ups?reps,sets and rest?you do this everthy day?

Reply

Dejan

Hey Pierre,

I usually first do pull-ups and then the diamond pushups. With pull-ups, I try to do as many as possible, and straight after that, I hit the diamond pushups for 20 reps.

I used to do this every morning, when I was working to gain muscle mass.

Reply

Archie

Thanks ! I hope it works with me too ;)

Reply

Dejan

Hey Archie,

It sure will! Just keep on doing diamond pushups every day and you’ll see massive gains :)

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Pierre

Dejan,
Thanks to your article I been doing diamond p and close grip chins in super sets total 100 r for dp and 50 r for closeg chins 3 days a week I don’t do this everthyday because the other others days I do my bodyweight and weighted bodyweight work.Really happy about this.Working 7 days a week with bodyweight and weighted bodyweight exercises.

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Dejan

Great job Pierre!

Just keep on doing this and I’m sure you’re going to experience great results. A couple of months back, I was doing the same workout as you, only every day. And the tip that really helped me grow in size and strength, was eating white rice after my workout. I’d eat 200 grams of white rice.

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pierre

thanks man you right on money on this.Read the carb back loading book.

Reply

Dejan

Thanks for the book recommendation Pieree! I’m reading it atm and it looks really cool.

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Joel Waters

Dejan,

You have given me great advice regarding the white rice. I don’t want to go “carb crazy,” here, but I work out very early in the morning and love to eat oatmeal after a good workout. Have you tried or had much success with oatmeal like you have with the rice?? I guess my palate is craving oats at 6 a.m. moreso than rice!!!!

Thanks,

Joel

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Dejan

Hey Joel,

If your body craves oatmeal, then go for it :) I tried oatmeal, but it leaves me looking puffy and bloated. That’s why I always gravitate towards white rice … carb power, without the bloat :)

Reply

Zane

Hey Dejan

I’m trying them out hopefully i will see results in no time,thanks for the advice

Reply

Dejan

Zane, you’re welcome buddy! :) I’ve been doing diamond pushups for the past few weeks almost every day and the results are awesome. A lot of people have complimented me if I managed to add even more muscle mass.

Reply

Rob

Just tried my first 100, 10 sets of 10 and started a log for it for a daily routine, its tougher than it looks. Looking forward to my progress after a month, thanks and great article!

Reply

Dejan

Yup, doing a 100 pushups every day can be hard, but you’ll quickly get used to them … just keep pumping out those reps! :) Thanks for the comment.

Reply

Reza

I also found this to be a great article, and an idea that I did not give much thought to myself (though I did hear of diamond push-ups somewhere else once). I was wondering, what do you think of dips as an exercise that is said to be quite effective and more effective than regular pushups, at building the inner chest muscles, and upper pectoralis major. It is also believed, in some forums about “chest-sculpting”, to be really good at adding width to the chest. I have tried dips (just body-weight) and sort of feel them to be more effective at working out the chest, without nailing the shoulder quite as much.

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Dejan

Great points Reza! :)

I do believe that dips are another awesome exercise for the chest. I actually do dips almost every day now and I think that my record for dips is bodyweight + 90 pounds for 4 reps.

If you like doing dips more then by all means do them. I’m actually planing to write an article about dips in the near future, so stay tuned for that.

Reply

Danny

Dejan, I currently struggle to put mass onto my chest. Do you think that if I did say maybe 5*10 of the diamond pushups and 5*10 of hands on dumbbell pushups (wide grip) it would build my chest well, or would you stick to just one type for 5*20?

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Dejan

Hey Danny,

I’d much rather stick to the default diamond push-up workout routine until you can hit the numbers that I mention in the article. Once you’re strong enough to do 5 sets of 20, definitely test other variations out.

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vikas r bhat

Thank you so much bro, this helps me a lot. Can you please tell me whether I have to take a rest of 1 or 2 days after 100 push ups as u mentioned, for tissue recovery?

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Dejan

I don’t think that you need to take a rest, but definitely listen to your body. You’ll see that as time goes by, you’ll be able to do more and more work without having to take a break from your training.

I for example, I’m in the most conditioned I ever was in my life and now I’m training hard every day, without feeling the need to take a rest. Actually, the training helps me recover faster.

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Danny

Dejan, Thanks for the advice, will definitely work up to 5*20 of the diamond pushups as you say. I did find it engages my chest more when I try and push my pecs together throughout the movement. I can’t quite do 5 sets of 20 yet… It’s more like 20, 18, and 15 reps, but I think this is due to me going quite slow with the reps.

Reply

Dejan

Slow reps are better than fast reps when it comes to the diamond pushups (or any other exercise for that matter) since you’re focusing on time under tension (TUT). The longer the TUT the better your chances are to stimulate your muscles into growth.

And easy does it … you’ll see that with time you’re going to get stronger and you’ll be able to blast out those 5 sets of 20 reps like nothing. Just keep on working out mate! :)

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Oscar

Hi Dejan,

Excellent info, thanks. Two questions:

Is it okay to do diamond pushups every day, or must we take rest and do it only on alternate days? WEight training is done only on non-consecutive days, so i am wondering if the same logic applies here.

Will diamonds alone be enough to build chest/arm, or must we add more exercises?

Thanks again.

Reply

Dejan

Hey Oscar,

I think that it’s perfectly fine to do diamond pushups every day. You could for example do diamond pushups in the morning (every day) and then do your regular weight training routine in the late afternoon/evening. As long as you’re not training to extreme failure, you should be OK recovery wise.

And yes, diamond pushups will help you build up your chest and arms, but I also believe that they work best when you also throw into the mix some weight training exercises like squats, deadlifts and pull-ups.

Hope this helps mate :)

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oscar

Thanks, dejan. I don’t have access to gym or weight now. So I plan to do only two exercises dips and diamonds. R these two enough for upper body? My only fear is people say u cant do it every day. Is this true? I thought since I am only going to do two exercises I can do it every day. Pls advise.

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Dejan

Hey Oscar, who says that you can train every day? As long as you’re following smart training principles, like I describe in my premium training program, you can train like a champion every day :)

The only thing I’d add to those 2 exercises is an exercise that targets your back muscles because both dips and diamond pushups are “push” exercises. For a “pull” exercise, I’d recommend you add something like chin-ups or inverted rows or something like that.

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Danny

Hey Dejan, Thanks for the advice :-) I can’t quite do a pull up yet, so I have been doing sets of overhand and underhand inverted rows everyday, do you think this, along with diamond pushups, will help me towards my first pullup? Also, what I have noticed with inverted rows, I struggle to engage my lats, any tips for this?

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Dejan

Hey Danny,

Yeah, I definitely think that inverted rows together with diamond pushups will help you build a stronger upper body, which will in turn help you with your pull-ups. Don’t know whether you’ve read it, but I’ve also written a detailed guide for pull-ups, which you can find on the following link: How to Do a Pull-Up: From 0 to 20 Consecutive Pull-Ups in Less Than 12 Weeks

As for the inverted rows not working your lats as much … next time you’re doing inverted rows imagine that instead of pulling yourself up to the bar or whatever you’re holding, try to imagine that you’re trying to push your elbows down. In my experience, this tip allowed me to dramatically increase my lat involvement in every back exercise (especially with inverted rows and pull-ups).

Hope this helps :)

Reply

Danny

Hey Dejan,

Not actually read that article, but going to give it a read after I have finished this comment.

I am doing inverted rows again today after having yesterday off :-) Will definitely use your advice and try to lead with my elbows, as I think I was using my arms too much.

Thank you very much for the tips and well done on the website, think it offers sound advice :-)

Reply

Dejan

You’re welcome Danny! :)

Definitely let me know how push-ups and inverted rows work for you.

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oscar

Thanks again dejan. One more doubt. If we reduce caloric intake but continue working out will we lose fat? Or muscle? I am afraid of losing muscle.

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Dejan

Hey Oscar,

If you’re a complete beginner to working out, you don’t have to reduce your calories at all (considering you’re eating at maintenance levels or a bit higher). You see, working out will create a new demand for extra calories and you want to make sure that you’re eating at maintenance or a bit more than that when you’re starting out (hopefully you’re not really fat :)

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Oscar

Hi Dejan, Thanks for the reply. It makes perfect sense. I am not fat. In fact, I am very skinny (72 kilos at 5’11”) but with fat in belly. So even though my arms/chest are developing very well, my belly is also becoming bigger. So I am frustrated. My target weight is at least 77 kilos but my belly is expanding even though I am working out regularly. It is very annoying.

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Dejan

I know mate … but once you’ll grow stronger, you’ll probably experience a sudden spurt of muscle growth. The main focus of yours should be working on bringing up your lifts.

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charlie french

Hi mate! Thanks for helping me out with my chest:) will I feel the pain after a few days? As thats a good sign if I do right?:)

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Dejan

Hey Charlie,

Yeah, the muscle pain (called delayed onset muscle soreness, or DOMS short) is a sign that your workout was effective at working your target muscles. So yeah, that’s a good sign.

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charlie french

Ah good to know:) I just did my first set but I cant feel pain:/ I can feel iton my chest whilst doing the work out but not aftet. Is this a bad sign?

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Dejan

Hey Charlie,

You have to differentiate good pain from the bad pain.

If you feel the pain/burn because of the muscle fatigue, then that’s a good thing. If, on the other side, you feel a sharp pain in your shoulder joint while you’re doing the exercise, then you need to stop doing that exercise. Switch to another exercise that doesn’t cause you pain or even better, check your doc to see what’s going on.

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charlie french

Thanks for replying:) its a good pain I think. But I meant if I cant really feel anything agter the excersise(on my chest) does that mean the exercise is not helping my chest muscel grow in size? I struggle doing them but after my chest doesn’t feel “worked out” like my wings/shoulders,etc. I need an exercise where my chest has thst tight worked out feeling the next day. Please please help me as I really want a bigger chest but cannot excses the gym. Thankyou:)

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kanyiso

i have been doing the diamond push ups for as long as i can remember, what i love most they are helpful with your benching so are regular push up. But my problem is why cant my chest grow bigger :( i have good form and i recently tried doing them with 10-20 kg weight.. Help please..

Reply

Dejan

Hey Kanyiso,

Glad to hear you’re working them diamond push-ups :) As far as your chest not growing, let me ask you a question … how long have you been doing diamond push-ups?

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Kanyiso

Lol.. Well its been over 2years Now, but i started off as someone who just wants to get fit. The Past 6 months iv been Working Towards putting on mass and i went from 60kg to 69kg, but thats my Legs arms back shoulders and all that, Just Not my Chest. i just hate it, i even bench 60-70kg still no improvement

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Dejan

Hey Kanyiso, my chest started to grow when I was able to lift 90 kg :) Keep at it my friend, I’m sure it’ll grow!

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Nathan

Dejan, it definitely looks like you know your stuff with diamond pushups! I’ve looked all over the Internet about how to increase my reps on diamond pushups, and this seems like a good program. Been into calisthenics for about a year and a half, and found a book “Convict Conditioning” to take it a step further. Problem is I’ve never been good at pushups (my body tends to favor back work such as pullups), which shows as time goes on because my diamond pushup reps have been around the same since May. :/ I’ve been advancing in all my other exercises- except DP’s! With good form I can only get out 11-15 on my first set- yet my goal is 2 sets of 20. I make tiny progress, than terribly backslide. I only work them once a week, btw. All I care about is reaching that milestone of 2×20, and I’ve tried a few methods to increase reps, but they haven’t gotten me anywhere. I’m guessing more frequency is my answer, but really, I just don’t know. Sorry for being lengthy, but your help would literally get my fitness journey back on track.

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Dejan

Hey Nathan!

I was also never good with push-ups, but with consistent effort and smart training (just follow the routine I describe in this article) I was able to really progress on the diamond push-ups.

With that said, doing diamond push-ups only once a week is not enough to make progress. You have to train them more if you want to make further progress and make that progress stay.

Let me know if you have any other questions mate :)

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Cristopher

Hey bro, i’ve been doing diamond push ups for 4 months now, and i do 40 reps, then 30, then 20, then 15 and that’s it, wanted to know if its better this way or just do 5 sets of 20, thanks dejan.

Reply

Dejan

Hey Chris,

Nice job mate! What you’re doing is also cool, but try to mix things up a little by doing a different set/rep scheme :)

Reply

Marcus

Hi,
Im a pretty skinny guy and i was wondering if diamond pushups would help get my muscles a bit bigger or should i try other things

Reply

Dejan

Hey Marcus,

Definitely start with the diamond push-ups, because they’ll give you the most bang for your buck. Try to follow the workout I outline in the article.

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Axel

Hi .. Im 14 year old guy and i was doing regular pushups and then it felt like my body was tired or my muscles were tired.. I think this is because i didn’t get enough sleep.. Yeah but it only hurts on my triceps.

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Dejan

Hey Axel,

Just keep on doing diamond push-ups and you’ll see that you won’t be as tired as you used to be plus, your triceps will become bigger and stronger so it won’t hurt anymore after you’re done with your workout.

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Karan

Hey bro. I have a lot of fat on my chest. I’m at 11% body fat and I know it’s not gyno. Will they really help with a firm chest ? Or need to supplement this with something else ? I workout in the gym on an average 4 days a week.

Reply

Dejan

Hey Karan,

Building a big chest will help you with your problem, guaranteed :) No need for any supplements since they won’t help you.

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Mathan

Great article Dejan, I just started working out again, I had a lil muscle on me from the summer, but kinda lost it because of school and work, n I been doing dips, chin ups, push ups, bench pressing, n lots of leg exercises, so I’m wondering if diamond push ups will be the key to getting the chest n arms I want, not too buff but not to slim, more lean if possible

Reply

Dejan

Hey Mathan,

I believe that diamond push-ups will help you achieve your goal. Just keep on doing them consistently :)

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Calvin

Hey, I feel pain on my shoulders after the work out, is this normal?

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Dejan

Hey Calvin,

If you’re feeling joint pain you should go check in with your doctor. But if it’s just muscle soreness you feel a day or two after your workouts, that’s just a sign that your muscles have been worked :) But if you’re not sure, definitely go check the thing with your doctor.

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Calvin

What may be the cause of pain on the shoulders.does it mean i am doing diamond pushups the wrong way

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chris

Hey Dejan,

I been working out for about 2 years now and my chest isn’t setting up … it keeps pushing out.

I just started doing diamond pushups. Do you think that diamond push-ups are going to help fix my chest?

Reply

Dejan

Hey Chris,

I think that diamond push-ups will help you with your chest development :)

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Ben

I’ve been doing nonstop close grip and wide grip chin ups, weeks ago I could only do 20 now I can do a few sets of ten slow proper chin ups with my legs out infront of me, going to try diamond pushups because my chest is only increasing slightly, I eat lotsbof good things and bad things, never had a problem with a gut, thanks for the help

Reply

Dejan

You’re welcome Ben :)

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Daniel

Is it normal for your shoulder to pop while doing it? That’s the only thing that had me worried while doing it

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hamdi

Ya its normal

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Louie

Great video and article bro! Keep up the good work!

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Biswajit

Hey dejan, am doing normal pushup for last 6-7 months n getting my figure grow.. But the problem is my chest.. My right chest is quite bigger than left one.. How can i make it balanced .. Can you help me Dejan ??

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hamdi

Do i have to do the 100 push ups one time??

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moe

Hi I know you said I should do 100 a day but what would happen if I did 100 in the morning and 100 just before I go sleep

Reply

Dejan

You’d probably gain muscle, that’s what would happen.

Reply

moe

Hi I also wanted to know what push up is best for my bicep since diamond push up is for chest and tri cep slso how many push up would Ihave to do daily for my bicep and tricep

Reply

Dejan

Push-ups = triceps, rows = biceps.

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Hugo

Hello man, thanks for the article, today I trained shoulders with my barbell (still don’t have the money to go back to gym again) and now Im almost ready to sleep but I needed to ready some fitness stuff haha.

It is true about the chest pump with the diamond!! Its crazy right?
At gym I always used to do heavy lifting with bench but no results… was really frustrating.

Now im going to start a real and hard routine with diamond push ups.
thanks bro, appreciate it,.
cheers from Chile!

Reply

Dejan

You’re welcome mate! Keep on pumping iron and bodyweight exercises :)

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Ed

Should you do a pulling exercise everyday also

Reply

Dejan

Yeah, inverted rows are a great bodyweight pulling exercise you can include in your routine.

Reply

Swagatam

HEY Dejan,
I am a 14 year old boy.. is it harmful for a boy of my age to do the diamond push ups?

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Dejan

Nope, it’s not. Just follow the instructions, listen to your body and you’ll be fine :)

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Gajendiran

I am doing 200 every day… Is that correct ah?

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Dejan

If it’s working for you mate, then by all means keep on doing it :)

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Johnny

This may sound pretty bad but i am not ashamed any more I was released from state prison in sept. of 2004 in there all their is to do is work out to keep your mind off other things so I learned alot of different exercises in there and the diamond pushups def. showed me the best results for my tricepts and my chest after getting out I guess i got lazy my question is how is it i already lost all that muscle in my chest and alot of it in my arms how hard will it be to get it back if I start doing your routine do you think??

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Dejan

I think it’ll be easier due to the muscle memory.

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Nauval

Hey Dejan!, i’m doing diamond pushups and I can do it for 20 reps. The problem is my right Tricep grew more bigger than my left Tricep. Help me!

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Dejan

Try to focus on squeezing/working with both arms the same amount.

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James

Hi mate, im 17 years old and kinda overweight,i want to get started and build muscles to my body but is it okay for me to do this workout? Thanks,

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Dejan

Don’t see a reason why you shouldn’t do the workout if you’re in good health mate ;)

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Gilbert

i wanna ask can this exercise make me look like bodybuilder? of course i don wanna look like The rock , John cena something big like that … because i don take any protein supplement , i only eat eggs , chicken breats something like that … And i should do fast or slow reps to become bodybuilder ?

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Dejan

Gilbert, diamond push-ups won’t make you look like a bodybuilder, don’t worry :)

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Gilbert

Sad to hear that … Actually i want to become bodybuilder without gym… Of course not look like The Rock i just wanna become bodybuilder to have a good look that’s all …

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RANDY

Hello bro, i am doing 100 diamond push ups, chin ups 25, pull ups 25 everyday morning… My weight is 60 kg and my height 5’10 inches. Is this correct ah? Why do you ask? I have to improve my body weight. Pls tell good answer

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Sumit

Dejan , I have no muscle on my sternum . so will this workout help me to grow muscle on that????

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amarjeet singh

Hey bro a big thank to you , your article really help me

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Dejan

You’re welcome :)

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muiz

what type of pushup that work on rear shoulders’s muscle?

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Dejan

Inverted rows are a great bodyweight exercise for your rear delts.

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jeff

I had to say something cause no one else is. I love push ups in every form, expecially diamond… And i dont think u are answering a lot of these questions to the best of your ability. It does NOT take 12 weeks to show progress, in fact if done properly it would take only 2 weeks, maybe less. How do i know… I have been a kung-fu trainer for 14 years and i love to watch my students squirm. You need to go back over these answers of yours and actually read the questions properly. They depend on you. Thank you

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Dejan

Jeff, thanks for commenting.

Some people see results after 2 weeks, some after 12. In my experience most people see noticeable results after 12 weeks of hard work.

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nigyl

is it necessary to do 5 sets? or can i just go for 3 sets but my reps are increasing

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Dejan

You can do that as well … switch it up from time to time.

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nigyl

AND when going down should I pause for a moment before going up?

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Dejan

You can do that, no problem.

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Awadd

august 2nd first time doing the 5 sets I also just turned 40 on July 22 this year so I know that’s not really old. But it kind of feels good to be able to beat my fifteen year old son at it ;)

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Awadd

love this pump I’m 40 and have exercised since I was 12 this is a new part of my routine

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nigyl

can i do a v shape form in the middle of my pushups? can you imagine it? example when i do pushups and i get tired i do a v shaped form to rest a bit and go on because i want to do high reps. the v shape that i am telling is my butt is pointing up and my arms and back form a straight line just like an inverted letter v. is it ok to do that in the middle of your push ups?\

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Dejan

As long as you’re not compromising your spine position (having too big of a curve in your lower back) I don’t see it being a problem.

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Steve

Thanks Dejan, great article.

I work away a lot and I’ve attempted many different press up workouts in various hotel rooms. Prior to reading this, I was consistently doing 100 shoulder width press ups (military push up) but hit the ceiling of what I could get from this (without adding more reps or resistance).

I’ve had immediate benefits from making the simple change to diamond press ups.

If you have any other tips, please let me know!

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Dejan

Steve, check the article on pull-ups I wrote: Pull-up article

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Nick

I’m worry that if I do diamond push up everyday (I’m able to do around 60+ push up a day), will the muscle stop growing since it’s already adapt to the pressure and tension?

Besides, any way to grow bigger chest and biceps without making them get use to the pressure and routine?

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Dejan

Time under tension is one of the most powerful signals to your body for building muscle mass. So the more you do it, the more time your muscles will be under tension.

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Jeff

This hurts my hands, not sure how to fix that

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Dejan

Try using those push-up gadgets you can buy in every sports store to minimize the pressure on your wrists.

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Kirk

Thank you for the great article on diamond push-ups. Like you, I used to do 100 push ups EVERY DAY. This definitely put on size, and quickly. However, I learned over time that although I consistently looked bulked out, I wasn’t really getting that much STRONGER, and didn’t realize until years later that I was likely not getting stronger due to the fact that I wasn’t giving my body a day of rest between working the same body part(s). I am now of the opinion that yes, even push-ups should never be done two days in a row. Isn’t this key? I’m fairly certain you’ll disagree. If you do disagree, can you please explain why you feel it is beneficial to do them every day? I mean, not to be redundant, but aren’t you tearing down, and tearing down, and tearing down, without suitable recovery time?

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Dejan

If you’re smart about it, meaning you don’t destroy yourself every day, you can exercise with diamond push-ups every day. Since you’re using just your own bodyweight, the impact on your recovery and your central nervous system is not so taxing.

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Orian Ortiz

So I am starting out with 4 sets of 20 reps because I cant quite finish that last set. Soon when I’m capable ill add in the extra set. I am also doing 10 pull ups in a row. After the exercises I typically eat some oatmeal for breakfast with a side of salad, water, an a small serving of rice. Am I doing ok with my diet, diamond push ups and pull ups?
-Orian Ortiz

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Dejan

Post-workout meal seems legit. Keep on pumping those diamond push-ups.

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ray

Do I lock out ?

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Dejan

Yes, but don’t exaggerate the lock out.

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Chai

Thanks for the information…I’ve just been doing normal push up and pull up for a week now…But thanks to your diamond routine,Now I will keep on with your diamond push up and pull up…Very great full and thanks again ☺??

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luis benavides

hello i was wondering how about legs? should i mix them up and do super sets ? and should i work out legs daily too or take days off and continue with the push ups daily

Reply

Dejan
Goen

I came across your website when searching for push ups exercises to build muscle. I’m 43 years old, skinny fat guy, and I feel lucky to find your website.

I never gave attention to diamond push ups before, nor I do it as part of my workout.

You’ve changed my mind with this useful article. Though it’s hard but I’d love to give it a try.

Thanks a lot for this enlightenment :)

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Dejan

You’re welcome Goen! :)

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Constel

Hey Dejan,

Cheers from france buddy. I came across this article while trying to find info on the reasons and benefits of Max push-ups. After reading it, which btw is very informative (mentionning TUT, balancing “push” and “pull” etc) and all the comments, I still have some questions:

1. You seem to underline that Push-Ups are bodyweight exercises, and therefor light enough to do everyday. However I’m wondering if DPs or other PUps should be executed on alternate days of weight-training or everyday (after weight training on those days AND on the non WT days) ?

2. What about DPs of max reps? How many sets and reps should I do, on which days and with how much rest in between? Objective: 100 reps in a row.

3. You mentioned failure, which I suppose would mean needing a day of rest), so I’m wondering how to incorperate them. Would they be best during/after WT workout with a day in between for rest (Mon WT + DP Max / Tue rest / Wed WT + DP Max etc) or do you suggest my WT wourkout days be alternate to the DP max workout ones (ex: Mon WT / Tue DP Max / Wed WT etc) ?

Extra info: I’m 26, 6’2, 185lbs and doing Track and field practice on weekdays, having 2 heavy sessions (sometimes WT workout), amd swimmimg on some mornings.

Insight would be appreciated, sorry for the length, thanks in advance

Thanks you as well for taking the time to reply to most commemts.
Looking forward to read other article, great stuff man.

C

Reply

Dejan

Hey Constel, thanks for the kind words buddy!

1. You can do them every day. I like to do d-pushups as I rest for my next squat set. Definitely listen to your body.

2. You can do as many pushups in a row as you can if that’s your goal. Definitely the strategy for doing push-ups depends from person to person, what are their goals.

3. I believe that pushups can be done every day and even on rest days as part of your active recovery. The thing to keep in mind though is to not overdo it. How do you know you’re overdoing it? Well, you have to listen to your body … it’ll come with experience.

Hope I helped :)

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Usman

What a nice discussion about Diamond Push ups. I will start doing it today. This is what i’m looking for, you have the complete information regarding diamond push ups. Can’t wait to see my upper buddy formed like a beach body. wooohhh.. All information/question that i want to know is i found here in your article.

Anyway, Thank you for sharing this article with us, God bless you Dejan.

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Dejan

You’re welcome Usman!

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Lisita

Do Diamond Push-ups burn Fat?

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Dejan

They can, but not to a degree that will allow you to see massive drops in bf%.

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jay

If im doing 5sets of 20 should i go up on my sets every week?

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Dejan

You can, but listen to your body.

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Comfort

never thought i would say this on a push up workout ”they are the best”

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Dejan

Glad you like them! :)

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Marily

I hope it will work for me

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Dejan

Just stick with the routine, I’m sure it’ll help you.

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