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Technique

  1. Place your hands on a raised surface close together with fingers forming a diamond.
  2. Lower your chest toward your hands in an inclined Pushup.
  3. Push upward until your arms are fully extended.

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Form tips

  • Keep your elbows close to your body.
  • Engage the Core to keep a straight line from shoulders to heels

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e033

Diamond pushup

Novice
e03s

Decline pushup

Novice
e0tr

Incline fingertip pushup

Novice
e0es

High-five pushup

Novice
w02f

Downward dog pushup

Novice
e14o

Band-resisted pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.