Diamond Push-Up
Step 1 - Form a diamond shape with your hands by touching your thumbs and index fingers together
Step 2 - Position hands directly under your chest in plank position
Step 3 - Lower your body until your chest touches your hands
Step 4 - Push back up, focusing on tricep engagement
Recommended Sets & Time:
Beginner: 2-3 sets of 2-5 reps, 90 seconds rest
Intermediate: 3-4 sets of 5-10 reps, 60 seconds rest
Advanced: 4-5 sets of 10-15 reps, 45 seconds rest
What to Focus On:
Triceps dominance - You should feel this primarily in the back of your arms, not just your chest
Elbow positioning - Keep your elbows close to your body, not flaring out to the sides
Diamond hand shape - Maintain that diamond formation throughout the entire movement
Core bracing - This variation challenges your core more, so keep those abs engaged
Modifications:
Easier: Perform diamond push-ups from your knees, maintaining the diamond hand position
Harder: Elevate your feet on a chair while keeping the diamond hand formation
