Diamond Push Up
10 reps
Lower your chest to your hands and press back up, keeping your elbows tucked.
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TRICEPS
Diamond Push Up
An advanced push-up with the hands close together forming a diamond, which shifts the load heavily onto the triceps while still working the chest. The narrow hand base is less stable, so the core has to work harder to hold a straight line. A tough bodyweight builder for arm strength once standard push-ups feel easy.
How to do it
- 1
Place your palms on the floor beneath your chest so your index fingers and thumbs form a diamond shape.
- 2
Rise up into a plank, forming a straight line from shoulders to heels.
- 3
Bend your elbows to lower your chest toward the top of your hands, keeping your elbows in toward your sides.
- 4
Press back up to full arm extension while holding a rigid body line.
- 5
Keep your core tight so your hips don't sag or pike, especially as you fatigue.
- 6
Keep your hands under the center of your chest to protect your shoulders.