Technique
- Place your feet on an elevated surface and your hands on the floor in a Plank position.
- Join your hands together so that your index fingers and thumbs form a diamond shape.
- Lower your chest toward your hands by bending your arms, then push back up until your arms are fully extended.
Form tips
- Keep your Abs engaged and maintain a posterior Pelvic tilt to prevent your back from sagging.
- Ensure your elbows stay close to your body, pointing back at about a 45-degree angle.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Forearms
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
Equipment
Appears in
Joint movements
Regressions
Diamond pushup
Novice
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