Exercise Name: Diamond Push-Ups
Target Muscle Group: Triceps Brachii, Pectoralis Major, Anterior Deltoids, Core
Equipment Needed: None (bodyweight exercise)
Instructions:
- Starting Position:
- Get into a high plank position with your hands close together directly under your chest.
- Position your hands so that your thumbs and index fingers form a diamond shape.
- Extend your legs behind you with your feet together and your body forming a straight line from head to heels.
- Engage your core and keep your back flat, avoiding any sagging or arching.
- Execution:
- Begin the movement by bending your elbows and lowering your chest towards your hands.
- Keep your elbows close to your body as you lower yourself, focusing on engaging your triceps.
- Lower yourself until your chest is just above your hands, ensuring your body remains in a straight line.
- Inhale as you lower your body.
- Return:
- Exhale as you push through your hands to extend your arms and lift your body back to the starting position.
- Maintain control and avoid locking out your elbows at the top.
Tips:
- Controlled Movement: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Body Alignment: Keep your body in a straight line from head to heels throughout the movement.
- Breathing: Remember to inhale on the way down and exhale on the way up.
- Hand Position: Ensure your hands form a diamond shape and are positioned directly under your chest.
Common Mistakes:
- Sagging or Arching Back: Maintain a straight line from head to heels to avoid placing unnecessary strain on your lower back.
- Partial Reps: Ensure you complete a full range of motion by lowering your chest close to your hands and fully extending your arms at the top.
- Flaring Elbows: Keep your elbows close to your body to protect your shoulders and engage your triceps properly.
Modifications:
- Beginner: If diamond push-ups are too challenging, start with knee diamond push-ups or regular push-ups to build strength.
- Advanced: To increase difficulty, elevate your feet on a bench or wear a weighted vest.
Diamond push-ups are an effective exercise for targeting the triceps, chest, and shoulders while also engaging the core. Incorporate them into your workout routine to enhance upper body strength and muscle definition.
