Diamond Push-Up

Setup

• Place the hands together under the chest so the index fingers and thumbs form a diamond.
• Extend the legs back into a straight plank line.

Execution

1. 1.Lower the chest toward the hands, keeping the elbows tucked close to the ribs.
2. 2.Touch or nearly touch the hands with the lower chest.
3. 3.Press back to full extension.

Breathing

Inhale down, exhale up.

Form cues

• Elbows brush past the ribs — do not flare them.
• Keep the hips level with the shoulders.
• Lower to the hands, not to the chin.

Common mistakes

• Flaring the elbows, which strains the wrists and shoulders.
• Letting the hips drop.
• Placing the hands too far forward.

Scaling & substitution

• Elevate the hands on a bench to reduce the load.