Diamond Push up

Description

How to Do Diamond Push up

1. 1
   Setup

   Start in a high plank position with your hands directly under your chest, forming a diamond shape by touching your thumbs and index fingers.

2. 2
   Setup

   Keep your body in a straight line from head to heels, engaging your core and glutes to maintain a rigid plank.

3. 3

   Inhale as you slowly lower your chest towards your hands, keeping your elbows tucked close to your body and pointing backward.

4. 4

   Continue lowering until your chest lightly touches your hands or you feel a deep stretch in your triceps, maintaining your rigid body alignment.

5. 5

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

Tips

• Focus on squeezing your triceps at the top of the movement to maximize muscle engagement and promote hypertrophy.
• Control the eccentric (lowering) phase of the push-up to increase time under tension and build greater strength.
• Maintain a neutral neck alignment by keeping your gaze slightly forward, preventing strain and improving overall form.
• If performing full diamond push-ups is challenging, modify by placing your knees on the ground to reduce the resistance while practicing the form.

Common Mistakes

• ×Flared Elbows: Avoid letting your elbows flare out to the sides; keep them tucked close to your body to properly target the triceps and protect your shoulder joints.
• ×Sagging Hips: Prevent your hips from sagging towards the floor or rising too high by maintaining a strong core engagement, keeping your body in a straight line from head to heels.
• ×Partial Range of Motion: Ensure you lower your chest fully towards your hands and extend your arms completely at the top to maximize muscle activation and strength development.