Diamond Push-Ups

Starting position

1. Get into a high plank and place your hands close together under your chest so your thumbs and index fingers form a diamond.
2. Arms straight, hands under your lower chest.
3. Feet together or hip-width apart, weight on your toes.
4. Brace your abs and glutes so your body is one straight line from head to heels.

Execution

1. Inhale and slowly lower yourself, elbows traveling back along your sides rather than out.
2. Go down until your chest is a few centimeters from your hands.
3. Exhale and press back up, straightening your elbows with your triceps.
4. Keep your body straight for the whole set.

Common mistakes

• Elbows flaring out — the triceps work less and the shoulders suffer.
• Sagging hips — the lower back arches and gets overloaded.
• Hands under your face instead of your chest — heavy strain on wrists and shoulders.
• Partial reps — the triceps don't get enough work.

Beginner tips

• This is much harder than regular push-ups — start from your knees or with your hands on a bench.
• If your wrists complain, set your hands a bit wider instead of forming the diamond.
• Try to add 1–2 reps from workout to workout.

Alternatives

• Close-Grip Barbell Bench Press — the same work with added weight
• Dips — chest and triceps with your own body weight
• Push-Ups — an easier version