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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 |
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)
