Diamond Push-ups


Level:

Intermediate

Type:

Compound

Main Muscle:

Triceps

Secondary Muscle:

Chest

Shoulders

Equipment:

Yoga Mat (Optional)

Instructions:

1) Get in a push-up position. Keep your back straight and legs straight. Aim to not lift your butt in the air or slouch it down. You want to make a straight line from your head to your feet.


Position your hands at about the level of your chest/nipple area. With your hands form a diamond shape - connect your right hand index finger with your left and your right hand's thumb with the one on your left hand.


Do not fully extend your elbow and keep a slight bend - otherwise you are taking away the tension from your triceps and putting it on your elbow joint.


2) Lower yourself towards your hands. Make sure you do not flare your elbows out to the sides and keep your back straight.


Stop just before your chest touches your hands.


3) Push yourself up, back to your starting position. Squeeze the chest once you return to your starting position to add extra strain.


Tips:

- If you find this exercise hard - drop down on your knees instead of keeping your legs extended. This will take away some of the weight and will make the exercise easier to do.