How many reps of Diamond Push Ups can the average lifter do? The average male lifter can do 24 reps of Diamond Push Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.
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.
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.
Diamond push-ups will work your triceps and chest. If you haven't been working these out much then you will probably build muscle. After a while the diamond push-ups will no longer help you build any more muscle, and you would have to move on to a more intense exercise eg plyo push ups, weighted bench press etc.
Diamond push-ups are excellent for targeting the triceps, enhancing chest definition, improving shoulder stability, and strengthening the core. They're a versatile, equipment-free exercise that boosts overall upper body strength and endurance.
Diamond push-ups recruit smaller muscles, generally making the movement more difficult.
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.
The Plance Push Up is arguably the most challenging variation on this list. Basically, it is like a regular push up – except with your feet completely in the air the entire time! That's right, you are supporting the weight of your body with just your hands.
Diamond push-ups are considered a more advanced progression of standard push-ups.
The most consecutive diamond push ups (male) is 101 and was achieved by Mohamed Hesham Abdul Hamid Ali (Egypt), in Fayoum, Egypt on 27 July 2022. Mohamed attempted this record as a personal achievement. Comments below may relate to previous holders of this record.
"If you just stick with something for a long enough period of time, you can accomplish massive things." Kevin Cullum, a 35-year-old dad has achieved an extraordinary milestone, completing 1 million push ups since he began tracking his journey in 2015.
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.
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
Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train your biceps.
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.
The average male lifter can do 41 reps of Push Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.
Diamond push-ups recruit smaller muscles, generally making the movement more difficult. "They're an excellent tool for the exercise toolkit once you've mastered your standard push-up", said Geoffrey Blake, an ATG-certified coach in Kahului, Hawaii. "Mastering different variations of an exercise provides variety.
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.
You Can Strengthen Your Joints and Bones. Push-ups don't only strengthen muscles; they also help to build your body's supportive structures. For instance, because push-ups involve movement at the elbows and shoulders, regular push-ups will help strengthen those joints over time.
Completing 100 Push Ups a day can lead to increased muscle mass and upper body strength, specifically in the chest, shoulders, triceps, and core. It can also improve endurance and cardiovascular health.