20+ reps will mostly build endurance since the upper body responds best to 8-20 reps for muscle building. In contrast, the diamond push up might be a perfect fit for you since it's a lot harder than the regular push up and thereby fits better into the 8-20 rep range for most guys reading this.
The number of diamond push-ups considered good varies based on your fitness level. Beginners might start with 5–10 repetitions, while advanced individuals might perform 30 or even more per set. Focus on proper form rather than quantity.
It depends on where you are on your fitness journey. If you're a complete beginner, then doing 5-10 reps of diamond push-ups will be difficult for you, yet you'll see some definition and muscle growth. However, as you advance into your fitness journey, you'll have to incorporate 10-15 reps of 3-4 sets.
In general, being able to perform 10 to 20 push-ups is often seen as a benchmark for average fitness. If you're looking to improve, you might consider gradually increasing your reps or incorporating variations to challenge different muscle groups.
Doing push ups every day is good for building upper body muscles and even strengthening your core, back, and lower extremities. You can start with 10 push ups a day and then work up to doing 50 or 100 push ups everyday. Breaking them up into smaller sets throughout the day can make it easier to start as well.
WIDE PUSH-UP
The wide push-up is excellent for targeting your chest muscles. Be sure to avoid taking your hands out too wide, and keep your elbows pointing back to protect your shoulders. How to do it: Start with hands slightly past shoulder-width, a bit farther apart than a standard push-up position.
However, a good estimate is that the average person should be able to do twenty push ups without difficulty. Those looking to improve their pushup performance can work up to doing thirty, forty, or even fifty consecutive pushups.
If you can do fewer than 25 push-ups in a row, shoot for 50 to 75 push-ups. If your max is between 25 and 50 push-ups, shoot for 75 to 150 push-ups. If your max is over 50 (with good form!), shoot for 150 to 250 push-ups.
The Harvard Health study showed that young occupationally active men (mean age 40 years), who were able to do at least 40 push-ups had 96 per cent lower incidence of developing cardiovascular diseases (CVDs) as compared to those who could do less than 10 push-ups, over a 10-years follow up period.
Diamond push-ups recruit smaller muscles, generally making the movement more difficult.
While diamond push-ups mainly work your triceps, muscles of your upper back and shoulders deserve honorable mention. “Diamond push-ups strengthen the deltoid and trapezius muscles, which also stabilize the movement,” says Erik.
The diamond push-up primarily focuses on your triceps, so 30 repetitions could be enough for advanced-level training with the proper form.
Per the experts, a 25-year-old male should be able to do around 28 push-ups in one go, while women should aim for 20 to “show a good fitness level.” The expectation slides downhill from there as the years tick up.
Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”
Yes, push-ups can get you a chiseled chest. More on what muscles push-ups work.
Doing 100 squats every day for a month can help you improve size and strength, particularly in your quads, and increase muscular endurance. However, you may not notice significant changes if you're an experienced exerciser.
THE ANSWER WILL ultimately vary based on goals and experience. That said, “big picture, everybody should at some point, be able to get to 20 to 25 consecutive pushups,” says Men's Health fitness director Ebenezer Samuel, C.S.C.S.
If you need to, rest in the upper position of the pushup with your arms locked out. "You'll probably get to the 80s before a really weird kind of failure hits you," he adds. "Then when you've done that once, maybe twice, and you know what you're looking for, you'll be able to get to those 100."
In addition to the triceps, the diamond push-up (like all variations of the move) works the pectoralis major and minor (chest muscles), deltoids (shoulder muscles), and, to a lesser extent, the core. In short, it's a terrific upper-body exercise. To be frank, it's also the kind of move that looks impressive in a gym.
Shown to target your chest, front deltoids, and core, the push-up is an excellent upper-body exercise that can increase chest size, strength, and endurance. Whether you are just starting your fitness journey or a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer.