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Upper Arms · Body Weight
Incline Diamond Push Up on Bench
Incline Diamond Push Up on Bench is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Incline Diamond Push Up on Bench
- Position yourself facing a bench. Place your hands on the edge of the bench close together so that your thumbs and index fingers form a diamond shape.
- Step your feet back to extend your legs fully, keeping your body in a straight line from head to heels. Engage your core to maintain stability.
- Lower your chest towards the bench by bending your elbows, keeping them close to your body.
- Push through your hands to extend your arms and return to the starting position. Repeat for the desired number of repetitions.
Form tips
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you push up and inhaling as you lower down.
- Avoid flaring your elbows out to the sides; keep them close to your body to engage your triceps more effectively.
- Use a stable, non-slip bench to prevent any movement or slipping during the exercise.
Incline Diamond Push Up on Bench alternatives
More triceps exercises
Incline Diamond Push Up on Bench FAQ
What muscles does Incline Diamond Push Up on Bench work?
Incline Diamond Push Up on Bench mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Incline Diamond Push Up on Bench?
You need only a bench.
How many sets and reps of Incline Diamond Push Up on Bench should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Incline Diamond Push Up on Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Incline Diamond Push Up on Bench burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Incline Diamond Push Up on Bench?
Other exercises for the triceps include Barbell Jm Bench Press, Close Grip Barbell Bench Press, Close Grip Barbell Bench Press (Variation 2) and Barbell Hooklying Bench Press Close Elbows.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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