Diamond push-ups

3 × 8-12  ·  Equipment: No equipment, Mat

Muscle groups: Chest · Arms · Core & abs

How to do diamond push-ups

1. Get into a plank with your hands together under your chest, forming a diamond with thumbs and index fingers.
2. Keep your back straight and squeeze your glutes and abs to hold a straight body line.
3. Lower your chest toward your hands bending your elbows, which should point back.
4. Stop just before your chest reaches your hands and push back up without opening your hands.
5. Do 8-12 reps with control throughout the movement.

Mistakes to avoid

• Do not let your hips sag or your back arch: keep your body rigid like a plank.
• Do not spread your hands or flare your elbows out; that is the triceps work of the movement.
• If you lose your body line halfway, raise your upper body on a bench before breaking form.
• Stop if you feel wrist or elbow pain and keep your wrists aligned under your hands.

Progression

• Practice first with knees down or on a bench, and once you master those, do them on the floor.
• Add 1-2 reps per week up to 15 with perfect technique.
• Then increase difficulty with 2-second pauses at the bottom, feet elevated on a box, or a weighted vest.