Diamond Push Ups Close
Diamond Push Ups Close er en styrkeøvelse med egen kropsvægt, der fokuserer på triceps med en smallere håndstilling end standard diamond push-ups. Denne variation isolerer triceps yderligere, hvilket øger sværhedsgraden og kravene til bevægeudslaget.
Sådan gør du
- Start i en armbøjningsposition og placer dine hænder meget tæt sammen, så fingrene næsten rører hinanden, direkte under dit bryst.
- Form en smal diamant med dine pegefingre og tommelfingre.
- Sænk brystet mod dine hænder, mens du holder albuerne pegende bagud.
- Pres dig selv tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place hands close together with index fingers and thumbs forming a narrow shape.
- Keep your elbows tucked tightly against your ribcage as you lower down.
- Engage your core and glutes to keep your body in a straight line.
- Lower until your chest lightly touches your hands, then press back up.
Vejrtrækning: Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the starting position.
Almindelige fejl
- Flaring elbows out to the sides, which places excess stress on the shoulders 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 all the way down, limiting muscle engagement.
Aktiverede muskler
Primære: triceps. Sekundære: bryst, 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
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp wrist or elbow discomfort, ease off or choose a gentler push-up variation.
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Why do I feel this more in my chest than my arms?
If your hands are slightly too wide or your elbows flare, the chest takes over. Keep your hands close and elbows tucked.
Are these too difficult for beginners?
They require significant upper body strength. Beginners can start with an incline variation to build the necessary tricep strength.
How often can I do close push-ups?
2 to 3 times per week with at least a day of rest in between is plenty for recovery and growth.