Diamond Push-up

General And Specifics

• this variation of the push-up has the focus on the triceps

Starting Position

• put your knees on the ground
• build a diamond respectively a triangle with your hands, thumb to thumb, index to index
• tilt the upper body forward and bring the diamond to the ground right under your breastbone
• support yourself with almost stretched out arms and put your legs backwards
• stand on tiptoes, they are either shoulder width apart or together
• hold the head in extension to the spine, look down

Correct Execution

• brace your core and bend your arms slowly until your chest touches your hands
• your hands stick to the diamond form
• hold the back straight and the hip up
• hold the upper arms and elbows close to the body, do not let them wander outwards
• push yourself back up again into the starting position
• attention: the arms are not pushed through fully
• repeat the exercise several times

tips for the workout

1. if this position is uncomfortable for you, you can let a bit more space between the hands
   • this takes a bit of intensity from the triceps, the chest is a bit more required
2. if the exercise is too easy for you, take a filled backpack and use it as an additional weight, put the hands a little more forward or put your feet onto a chair
3. if you want to ease up the exercise, go onto your knees or bring your hands higher