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
- serratus anterior
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)
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.
How to do diamond pushups
Here’s how to do diamond pushups with spot on form:
- start on your hands and knees
- bring your hands close together and make a diamond shape
- 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
- bring your legs back and position yourself like you would with a normal push up
- brace your abs and glutes
The lowering phase
- when you’re lowering yourself, a few things to keep in mind:
- keep your abs and glutes tight
- keep your elbows close to your body
- lower yourself until your chest touches the ground
The lifting phase
- 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.
- 1st set: 20 reps; take 2 to 3 minutes of rest between sets (keep your stopwatch and workout log in handy)
- 2nd set: 20 reps
- 3d set: 20 reps
- 4th set: 20 reps
- 5th set: 20 reps
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.
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.
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:
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.
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!
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