Close Grip (Diamond) Push-up
Close grip diamond push-up er en kropsvægtsøvelse, der målretter sig mod triceps med sekundær involvering af brystmuskulaturen. Den smalle håndplacering intensiverer aktiveringen af triceps og den indre del af brystet sammenlignet med en almindelig push-up.
Sådan gør du
- Start i en push-up position med hænderne placeret tæt sammen under brystet, så tommelfingre og pegefingre danner en diamantform.
- Hold kroppen i en ret linje og spænd i din core.
- Sænk brystet ned mod hænderne ved at bøje albuerne.
- Hold en kort pause lige over gulvet.
- Pres dig selv tilbage til startpositionen.
- Gentag det ønskede antal repetitioner.
Teknik-tips
- Form a triangle with your thumbs and index fingers directly under your chest.
- Keep your elbows tucked close to your ribs as you lower your body.
- Engage your core and squeeze your glutes to maintain a straight line from head to heels.
- Lower your chest until it is just above your hands before pressing back up.
Vejrtrækning: Inhale as you lower your body toward the floor, and exhale powerfully as you press back up to the starting position.
Almindelige fejl
- Flaring elbows outward, which places unnecessary stress on the shoulder joints and reduces triceps engagement.
- Sinking the hips or sagging the lower back, which reduces core activation and puts pressure on the spine.
- Using a partial range of motion by not lowering the chest fully, which limits muscle development in the triceps and chest.
Aktiverede muskler
Primære: triceps. Sekundære: brystmuskulatur, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 75 s
Tab dig
3 sets × 8–12 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel wrist discomfort, ease off or place your hands on an elevated surface like a sturdy desk to reduce the angle.
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Why do I feel this more in my shoulders than my triceps?
This often happens if your hands are placed too high up toward your face or if your elbows flare outward. Try shifting your hands slightly lower down your ribcage and keep your elbows tucked close to your sides.
Can I do these on my knees if regular ones are too hard?
Yes, performing them from your knees is a great way to build the required upper body strength before progressing to your toes.
How often should I include diamond push-ups in my routine?
2 to 3 times per week with at least one rest day in between sessions is plenty for recovery and strength building.