All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » exercises » Diamond Push-Ups best for Triceps and Pecs

Diamond Push-Ups best for Triceps and Pecs

July 26, 2011 By Gregor Winter

Hey, if you like the content please subscribe. (RSS | Twitter).

Here are two studies from which we can conclude that elevated feet diamond push-ups are the best push-up variation for both the triceps and the pectorals. Especially when you actively squeeze the floor with your hands during the rep.

Table 1: EMG activation using various hand positions.

EMG values in %

Standard width Push-ups Wide Push-ups (+20cm each hand) Diamond Push-ups
triceps brachii 101.3 98.7 109.1
pectoralis major 94.4 83.1 100.8

Source

The study shows that diamonds push-ups triggers the best muscle activation for both the triceps and the pecs.

Table 2: Muscle activation using a swiss ball or an exercise bench (click to enlarge)

Triceps Muscle activation using a swiss ball or an exercise bench
Source
(found here)

Filed Under: exercises, push ups, push-up, science, studies, triceps

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Support ATG
Support ATG on Patreon ATG Shirts
ATG Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Tiktok
All Things Gym Facebook
All Things Gym Twitter

Featured Posts

Chinese Team “Before Rio” Series with Lu Xiaojun *Update* Tian Tao 225kg Clean

Larry Chinese Weightlifting Experience Part 3 Front Squats

Larry’s Chinese Weightlifting Experience Part 3 – Front Squats

Tian Tao Trapi (Snatch Grip Upright Rows) 2015 World Weightlifting Championships

Dmitry Berestov 164kg Power Clean + Strict Press 2016 Klokov Power Weekend

Lu Xiaojun 177kg Snatch World Record 2016 Olympic Games *Super Slow Motion!*

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2025 · Gregor · All Things Gym