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Home » exercises » Diamond Push-Ups best for Triceps and Pecs

Diamond Push-Ups best for Triceps and Pecs

July 26, 2011 By Gregor Winter

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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
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).

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