Although pushups might seem like the most straightforward exercise out there, you might be surprised by how many variations there are – and how specifically they can target different muscle groups.
Diamond pushups primarily work the triceps (the muscles at the back of your upper arm) but they also work your biceps and other muscles as well – and you can adjust your form to increase the focus on your biceps in particular.
Read ahead to find out how to get the most from your diamond pushups and discover some other great bicep exercises to work into your routine.
How To Do A Diamond Pushup To Specifically Target Biceps?
Diamond pushups are well-known as a great way to build up your triceps – some people even call them “triceps pushups” because they are so good for them. In order for your arms to extend and retract throughout the movement, though, your biceps will also be working as a dynamic stabilizer.
To put more emphasis on your biceps during diamond pushups, try moving as slowly and steadily as possible. Your biceps are engaging to keep you stable during the movement, so the more you focus on form and stability, the harder they will be working.
The correct form for a diamond pushup is:
- Hands close together and flat on the floor, with your thumbs and index fingers touching in a diamond or triangle shape.
- Legs straight and core tensed.
- Low, flat back (avoid arching).
- Elbows flare out to the side as you lower your chest to the floor.
- Slowly lift yourself back to starting position.
It’s important to note that your biceps will always be complementing your triceps during any kind of pushup – they won’t get a full workout from this exercise alone. No matter which way you look at it, though, a diamond pushup is still great for building big arms.
3 Other Pushup Variations You Can Try That Work the Biceps
Although it’s not their primary target, there are a few pushup variations that are specifically designed to put your biceps through their paces a little bit more.
Close-Stance Pushups
Keeping your hands and elbows closer to your body increases the work that your biceps will be doing throughout the exercise
- Start from a standard pushup position.
- Bring your hands closer together (a few inches apart)
- Keep your elbows close to your body as you lower yourself to the ground with control.
- Raise yourself back up and repeat.
Reversed-Hands Pushups
With your hands facing the opposite direction, you are more closely mimicking the action of a bicep curl during the pushup movement.
- Start from a standard pushup position.
- Rotate your hands so your fingers point toward your toes.
- Position your hands at your sides, close to the center of your back.
- Keep your elbows close to your body as you lower yourself to the ground with control.
- Raise yourself back up and repeat.
One-armed Pushups
To make sure that your biceps are working as hard as possible, you can target them individually with one-armed pushups.
- Start from a standard pushup position.
- Open up your legs and stabilize yourself before lifting one arm from the ground and putting it behind your back.
- Keep your elbow close to your body as you lower yourself to the ground with control.
- Raise yourself back up and repeat.
Primary Exercises That Work Biceps
Although pushups can certainly get your biceps moving (and the variations we’ve looked at are going to add extra focus on those muscles in particular), they are still going to be giving your triceps the majority of the attention.
If you want to really get to work on your biceps, there are a number of more traditionally biceps-heavy things to try.
- Barbell Curls: Perhaps the most direct and intensive biceps exercise that you can do. You can adjust your grip width to target specific areas of your biceps, and you might opt for an EZ bar if you are finding the exercise challenging on your wrists.
- Cable Curls: Although it may look to be working in a very similar way to your standard barbell curls, cable curls give you more consistent tension throughout the entirety of the movement.
- Dumbbell Curls: A classic in the biceps game, and for good reason. There are a lot of variations and adjustments that you can make using dumbbells rather than barbells.
- Chin-Ups: Chin-ups work for quite a few different muscle groups at the same time, but the biceps are certainly a primary focus. Machine assistance can be a great way to start out with this exercise if you are struggling to reach the bar with your chin.
Exercises That Work Biceps That You Can Do At Home
It might seem like all of the best biceps exercises are much easier to do at the gym, but it’s not too challenging to pull these off at home – even with limited space and equipment.
- Curls: If you can’t get your hands on any free weights for your home, why not try some resistance bands instead? They are much more convenient, and you can replicate a wide variety of different curl movements.
- Water Bottles/Milk Jugs: In a pinch, a large container filled with water makes a great weight to lift. Just remember to keep proper form even though you may have to adjust your grip.
- Chin-Up Bars: You’d be surprised by how easy a chin-up bar is to install, and you can even get your hands on some that will attach directly to an internal door frame. Don’t be tempted to try doing chin-ups on any old piece of furniture, though – you could come crashing down, or just hurt yourself through poor form.
FAQ’s
Which pushups are best for the biceps?
The best pushup for working your biceps is a close-stance pushup. Keep your hand close together and your elbows tight to your body.
Are diamond push-ups good for arms?
Diamond pushups are very good for your arm muscles in general and your triceps in particular. They also make a good preparatory workout for other arm exercises.
What muscles do diamond pushups work?
Diamond pushups target the triceps more than regular pushups, but they also work the pectorals, deltoids, and biceps to a lesser degree.
