Diamond Push Up

The Diamond Push-Up is a variation of the classic push-up that focuses on strengthening the triceps, chest muscles and shoulders. By placing the hands close together under the chest, a diamond shape is formed with the thumbs and index fingers, which increases the load on the triceps and provides a more intense workout.

Correct Execution of the Diamond Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a plank position with your hands placed under your chest so that your thumbs and index fingers form a diamond shape.
  2. Keep your body in a straight line from head to heels and engage your core muscles to maintain stability.
  3. Slowly lower your body towards the floor by bending your elbows, keeping them close to your body.
  4. Stop when your chest almost touches your hands, then push your body back up by extending your elbows.
  5. Repeat the movement for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Flaring elbows: Keep elbows close to body to minimize strain on shoulders and maximize triceps activation.
  • Lowered hips: Be sure to keep the hips in line with the body to maintain a proper plank position and avoid unnecessary strain on the lower back.
  • Insufficient depth: Lower the body until the chest almost touches the hands to ensure full range of motion and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce the strain and make it easier to maintain proper form.
  • Advanced: Add a weight plate on your back or use a resistance band to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body towards the floor and exhale as you press up to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Diamond Push-Up:

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