The Diamond Push-Up is a variation of the traditional push-up that targets the triceps and chest muscles. It is called a diamond push-up because during this exercise, the hands are placed close together in a diamond shape at the center of the chest.
How to perform
To perform a Diamond Push-Up:1. Start by getting into a traditional push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Bring your hands together in front of you, creating a diamond shape with your thumbs and pointer fingers touching.
3. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Your chest should come close to touching the diamond shape formed between your hands.
4. Push yourself back up to the starting position by straightening your arms, making sure to keep your body in a straight line throughout the movement.
5. Repeat for the desired number of reps.
To modify the difficulty of the Diamond Push-Up, you can:
- Perform the exercise on your knees instead of your toes to reduce the amount of body weight being lifted.
- Elevate your hands on a bench or sturdy surface to decrease the range of motion.
- Elevate your feet on a surface to increase the difficulty and target the upper chest and shoulders.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.