Diamond Push-ups

01 Steps

1. 1 Place your hands on the floor under your chest with thumbs and index fingers touching to form a diamond shape.
2. 2 Get into a plank position with your body braced, feet together or hip-width apart.
3. 3 Lower while keeping your elbows tight against your body.
4. 4 Descend until your chest nearly touches your hands.
5. 5 Push back up by contracting your triceps, return to full arm extension.

02 Tips

• ✓ If the strict diamond position is uncomfortable, spread your hands slightly while keeping them close.
• ✓ Keep your elbows tucked against your body throughout the movement.
• ✓ This exercise is excellent for building triceps strength for dips.

03 Common mistakes

• ✗ Flaring elbows: they must stay tight against your body to target the triceps.
• ✗ Hands too far forward: keep them under your chest, not under your face.
• ✗ Compensating with shoulders: the movement should come from your arms and chest.

04 If you struggle

• → Do the incline version with hands in diamond position on a surface.
• → Simply bring your hands closer without touching them completely.
• → Master 12 clean standard push-ups first.