Diamond Press

Description

How to Do Diamond Press

1. 1
   Setup

   Begin in a high plank position with your body in a straight line from your head to your heels, hands flat on the floor.

2. 2
   Setup

   Bring your hands together directly under your chest, forming a diamond shape with your thumbs and index fingers touching. Keep your elbows tucked close to your body.

3. 3

   Inhale as you slowly lower your chest towards your hands, keeping your core engaged and your elbows tracking straight backward along your sides.

4. 4

   Descend until your chest lightly touches your hands or your upper arms are parallel to the floor, maintaining a rigid body throughout the movement.

5. 5

   Exhale as you powerfully push through your hands to return to the starting plank position, fully extending your arms without locking your elbows.

Tips

• Keep your elbows tucked close to your sides throughout the entire movement to maximize triceps activation and reduce strain on your shoulders.
• Maintain a neutral spine by bracing your core and squeezing your glutes to prevent your hips from sagging or rising too high.
• Control the lowering (eccentric) phase for 2-3 seconds to increase time under tension and enhance muscle development in the triceps.
• For an easier modification, perform the exercise on your knees while maintaining the diamond hand position and body alignment.

Common Mistakes

• ×Flaring elbows out to the sides shifts tension away from the triceps and can strain the shoulders; keep your elbows tucked tightly to your torso.
• ×Sagging hips or arching the lower back indicates a lack of core engagement; actively brace your core and glutes to maintain a straight body line.
• ×Not going deep enough reduces the exercise's effectiveness; ensure your chest descends close to your hands to achieve full triceps and chest engagement.