100 Diamond Pushups A Day for Week (Day1)

100 Diamond Pushups A Day for Week Challenge Day 1

A standard push-up blasts your chest muscles, but if you've already hit your bench presses for the day, you might want to target another body part. The diamond push-up — also referred to as a close-grip push-up or triangle push-up — will do just that, as it mainly targets the triceps, with a few other muscles' work for good measure.

A study published in Journal of Strength and Conditioning Research in 2005 reviewed hand positions during push-ups and their effects on target muscles. Researcher determined that a narrow base position, such as during a diamond push-up, better activated the triceps brachii —as well as the pectoralis major — than a wide base position.

Diamond push-ups focus mainly on the triceps brachii, the muscle that runs along the back of your arm. The triceps work in tandem with the biceps on the front of your upper arm to enable extension and retraction of your forearm. This muscle group also plays a vital role in stabalizing the shoulder, a joint with the greatest range of motion — and, therefore, the most instability — in the body.

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