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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|
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)