Diamond Push-up
Diamond push-up er en avanceret øvelse med egen kropsvægt, der flytter fokus over på triceps ved at placere hænderne i en smal diamantform. Øvelsen rammer også den indre del af brystet og skuldrene, hvilket gør den til en yderst effektiv overkropsøvelse.
Sådan gør du
- Start i en armbøjningsposition og placer dine hænder samlet under brystet, så dine tommel- og pegefingre danner en diamantform.
- Hold din krop i en lige linje fra hoved til hæle.
- Sænk brystet mod dine hænder ved at bøje i albuerne.
- Hold en kort pause lige over gulvet, og pres dig derefter tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Form a tight diamond with your thumbs and index fingers beneath your chest.
- Keep your body in a straight line from head to heels.
- Tuck your elbows close to your torso as you lower down.
- Pause just above the floor before pressing back up.
Vejrtrækning: Inhale as you lower your chest toward the floor, and exhale steadily as you press back up to the starting position.
Almindelige fejl
- Flaring elbows out wide, which places unnecessary stress on the shoulder joints instead of targeting the triceps.
- Sagging hips, which breaks core tension and reduces the effectiveness of the movement.
- Partial range of motion by not lowering the chest close to the hands, limiting muscle engagement.
Aktiverede muskler
Primære: triceps. Sekundære: brystmuskulatur, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 60 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
Pas på, hvis…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a standard push-up or an elevated variation.
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Why do diamond push-ups hurt my wrists?
Placing your hands close together puts an unusual angle on the wrists. Try performing them on your knuckles or fists, or use push-up handles to keep your wrists neutral.
What if I can't do a full diamond push-up yet?
Start with standard push-ups or place your hands on an elevated surface like a sturdy table or bench to build the necessary tricep and chest strength.
How often can I include these in my routine?
2 to 3 times per week is plenty for most beginners, allowing your triceps and shoulders enough time to recover between sessions.