What To Know
- The military push-up is a classic exercise that has been a staple of military training for decades.
- It’s a compound movement that works multiple muscle groups, making it a highly effective exercise for building overall upper body strength.
- Begin in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
Are you looking to take your upper body strength to the next level? If so, then you’ve probably heard of military push-ups and diamond push-ups. These two exercises are popular choices for building chest, triceps, and shoulder strength, but they also have some key differences. In this blog post, we’ll break down the military push up vs diamond push up, comparing their benefits, drawbacks, and how to perform each correctly. By the end, you’ll have a clear understanding of which exercise is best suited for your fitness goals.
Understanding the Basics: Military Push Ups
The military push-up is a classic exercise that has been a staple of military training for decades. It’s a compound movement that works multiple muscle groups, making it a highly effective exercise for building overall upper body strength.
Benefits of Military Push Ups:
- Engages Multiple Muscles: Military push-ups target the chest, shoulders, triceps, and core muscles.
- Improves Functional Strength: The exercise mimics real-life movements, making it a functional exercise that can improve your ability to perform everyday tasks.
- Versatile: Military push-ups can be performed anywhere, making them a convenient exercise option.
- Increases Core Strength: The core muscles are engaged to maintain stability throughout the movement.
Drawbacks of Military Push Ups:
- Can Be Challenging: Military push-ups can be difficult for beginners, especially if they lack upper body strength.
- May Cause Wrist Pain: The wide hand position can put stress on the wrists, which may cause pain in some individuals.
Understanding the Basics: Diamond Push Ups
The diamond push-up is a variation of the traditional push-up that emphasizes the triceps muscles. It’s a more challenging exercise than the military push-up, requiring more strength and stability.
Benefits of Diamond Push Ups:
- Targets Triceps: The diamond hand position places more emphasis on the triceps muscles, helping to build strength and definition in this area.
- Improves Wrist Stability: The close hand position helps to strengthen the wrists and improve stability.
- Increases Muscle Activation: The diamond push-up requires greater muscle activation to maintain proper form, leading to increased muscle growth.
Drawbacks of Diamond Push Ups:
- May Cause Shoulder Pain: The close hand position can place stress on the shoulder joints, which may cause pain in some individuals.
- Requires More Strength: Diamond push-ups are more challenging than military push-ups, so you may need to build up your strength before attempting them.
Comparing the Two: Military Push Up vs Diamond Push Up
Now that we’ve looked at the individual benefits and drawbacks of each exercise, let’s compare them side-by-side:
| Feature | Military Push Up | Diamond Push Up |
| — | — | — |
| Target Muscles: | Chest, shoulders, triceps, core | Triceps, chest, shoulders, core |
| Difficulty: | Moderate | Difficult |
| Wrist Stress: | High | Low |
| Shoulder Stress: | Low | High |
| Triceps Activation: | Moderate | High |
| Versatility: | High | Moderate |
Choosing the Right Exercise for You
The best exercise for you will depend on your individual fitness goals and needs. Here’s a quick guide to help you decide:
- For building overall upper body strength: Military push-ups are a great choice.
- For targeting the triceps: Diamond push-ups are a more effective option.
- For beginners: Military push-ups are a good starting point.
- For those with wrist pain: Diamond push-ups may be a better option.
- For those with shoulder pain: Military push-ups may be a better option.
Proper Form: Military Push Ups
To perform a military push-up correctly, follow these steps:
1. Starting Position: Begin in a plank position with your hands shoulder-width apart and your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your body down towards the floor, keeping your elbows close to your body. Maintain a straight line from your head to your heels.
3. Pushing Up: Push yourself back up to the starting position, extending your arms fully.
Proper Form: Diamond Push Ups
To perform a diamond push-up correctly, follow these steps:
1. Starting Position: Begin in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your body down towards the floor, keeping your elbows close to your body. Maintain a straight line from your head to your heels.
3. Pushing Up: Push yourself back up to the starting position, extending your arms fully.
Tips for Improvement
- Start with a Modified Version: If you find the full push-up too challenging, you can start with a modified version, such as a wall push-up or knee push-up.
- Focus on Form: Maintain proper form throughout the exercise. This will help to prevent injuries and maximize results.
- Increase the Number of Reps: As you get stronger, you can gradually increase the number of reps you perform.
- Add Resistance: You can increase the difficulty of the exercise by adding resistance, such as a weight vest or resistance bands.
- Listen to Your Body: If you experience any pain, stop the exercise and consult with a healthcare professional.
The Final Verdict: Military Push Up vs Diamond Push Up
Both military push-ups and diamond push-ups are excellent exercises for building upper body strength. The best choice for you will depend on your individual fitness goals and needs. If you’re looking for a versatile exercise that targets multiple muscle groups, the military push-up is a great option. If you’re looking to specifically target your triceps, the diamond push-up is a more effective choice.
What You Need to Know
Q: Can I do both military and diamond push-ups in the same workout?
A: Yes, you can incorporate both exercises into your workout routine. However, it’s important to listen to your body and avoid overtraining.
Q: How often should I do push-ups?
A: Aim for 2-3 push-up sessions per week, allowing for rest days in between.
Q: What are some other variations of push-ups?
A: There are many variations of push-ups, including incline push-ups, decline push-ups, close-grip push-ups, and wide-grip push-ups.
Q: What are some other exercises I can do to build upper body strength?
A: Other exercises that can help build upper body strength include bench press, overhead press, rows, and pull-ups.
Remember, consistency and proper form are key to achieving your fitness goals. No matter which type of push-up you choose, be sure to listen to your body and gradually increase the intensity of your workouts over time. By incorporating push-ups into your routine, you can build a strong and sculpted upper body.
