Diamond Push-Up

Body region

• Arms
• Chest

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Technique

1. Get into a push-up position and place your hands together under your chest, thumbs and index fingers forming a diamond.
2. Squeeze your glutes and abs so shoulders, hips and ankles stay in one line.
3. Bend your elbows and lower your chest toward your hands.
4. Push back up until your arms are straight.

Cues

• Keep the elbows close to your sides.
• Lower until your chest nearly touches your hands.
• Drop to your knees if you cannot keep the body straight.

Common mistakes

• Letting the hips sag.
• Flaring the elbows wide.
• Doing shallow reps with a bobbing head.

Alternatives

• Push-Up
• Bench Dip
• Close-Grip Bench Press