💪
B-
Dumbbell Flyes
Detailed instructions for Dumbbell Flyes coming soon.
Diamond Push-Ups
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
10-15
Reps
3
Sets
3x per week
Frequency
8-12 weeks
Results In
Intermediate
Difficulty
How to Perform
Detailed instructions for Diamond Push-Ups coming soon.
Evidence Summary
Direct 'diamond push-up' RCT outcome data is limited, but multiple studies show narrow hand positions increase triceps and pec EMG relative to wider positions.
Evidence Type: Clinical studies
Health Benefits
Builds triceps and chest strength.
Cosmetic Benefits
Good for triceps emphasis. Consistent EMG evidence plus plausible biomechanics.
How It Works
Narrowing the hands increases elbow extension demand and changes shoulder horizontal adduction moment arms - more triceps contribution expected.
Contraindications & Safety
Narrow/diamond positions may stress wrists in some; consider handles or fist push-ups if symptomatic.
Goals This Helps
Related Exercises
💪
D
Cable Crossover
Detailed instructions for Cable Crossover coming soon.
💪
B-
Chest Dips
Detailed instructions for Chest Dips coming soon.
Want More Evidence-Based Exercises?
Get our free guide with research ratings for 20+ exercises.
We respect your privacy. Unsubscribe anytime.