Are Diamond Push Ups More Effective Than Close Grip Bench Presses?
Table of Contents
Introduction
The focus with both will lean more heavily towards building tricep size and strength. This article will explore this topic in greater detail and will aim to be insightful.
Are Diamond Push Ups More Effective Than Close Grip Bench Presses?
Therefore weighted diamond push ups will engage the triceps even more heavily than the close grip bench if you use a narrower grip. The loading potential on the close grip bench is a lot higher.
However, if you use heavy duty resistance bands and lots of them you can add a lot of resistance as well to your diamond push ups. With diamond push ups you are moving your body through space so you will be using a lot of stabiliser muscles.
The close grip bench also recruits stabilisers as you have to control a heavy barbell throughout the range of motion. Diamond push ups are more accessible as they don’t require as much equipment.
All you need to load diamond push ups is a weighted vest or resistance bands. In terms of effectiveness, narrower grip diamond push ups will be more effective for the triceps than close grip bench presses.
It also depends what your goals are. If you are a powerlifter then the close grip bench press will be far more useful. This is because it is more correlated to the bench press. If you are not a powerlifter, then you can find great utility in the diamond push up.
You may find diamond push ups to be more convenient and effective than close grip bench presses.
Diamond Push Ups Will Emphasise The Triceps More
When it comes to building tricep size and strength, both exercises are great. However, diamond push ups are arguably more effective in this regard.
The close grip bench hits the triceps hard but it also brings in the chest and shoulders to a greater degree than a lot of people think. You will notice that you will get a good chest pump after high volume close grip bench presses.
The diamond push up will really hammer the triceps and won’t bring the secondary muscles into the movement to the same degree.
You can also use a far narrower grip on the diamond push up. This is because ultra narrow close grip bench presses will put your joints in compromised positions.
It is also a lot more difficult to control and balance a heavy barbell with a super narrow grip position. Typically you will see most people close grip benching with their grip just outside the smooth. Some may even have their grip a thumb length from the smooth.
Previously on this site I have explored whether bench dips are better than parallel bar dips for the triceps.
Diamond Push Ups Are More Convenient
All you need is your own bodyweight. If you want to use extra resistance you can use heavy duty bands. You could also use a weighted vest if you want.
With the close grip bench, you need to have a bench, barbell and weights. Some people may train at home and not have this equipment. Benches in most commercial gyms are often busy, this makes performing bench presses tedious and time intensive.
Often there will be multiple people working in with each other on the bench press in most gyms. With diamond push ups you can get a great workout for your triceps and other secondary muscles without wasting time.
Some May Find Diamond Push Ups Stressful On The Joints
Other people may not experience issues with the weighted diamond push up. If you are finding that your wrist can’t tolerate diamond push ups, you can use the same angled wrist position but move your grip out slightly.
This will put less stress on the wrists whilst still hitting the triceps hard. Typically, the close grip bench press is not as stressful on the wrists.
If you are going super heavy then you may benefit from wearing wrist wraps on the close grip bench. This will help to protect your wrists and help to improve stability.
Are You A Powerlifter?
If you are a powerlifter then it will be obvious that the close grip bench press will be more effective. It is far more correlated to the bench press, so it is very specific.
Performing close grip benches regularly will help your normal grip bench a lot more than diamond push ups will. This is due to the specificity of the movement in question.
Diamond push ups are more effective for general trainees and those that don’t have to perform bench presses. Diamond push ups are convenient and can be loaded very heavy through the use of heavy duty bands.
Views Of Alex Leonidas
However, Alex says that the ultra narrow position won’t cause your wrists or shoulders to hurt. Some people do experience discomfort with an ultra narrow position.
I have already stated that if you do experience this discomfort you can move your grip out slightly on diamond push ups. This will help to alleviate this issue.
Another benefit of diamond push ups is that you can increase the range of motion even more by doing them off a decline. This makes this exercise unique when it comes to tricep engagement from horizontal presses.
Final Thoughts
The loading potential is good but the loading potential on the close grip bench is a lot more. Both exercises have their place, but diamonds are more convenient and even better when it comes to building tricep size and strength.
If you have any comments on this topic please leave them below. As always, stay safe and enjoy your training!
>> Are Push Ups Better Than Dips For Chest Growth?
