This exercise involves performing a push up with your hands positioned close together, forming a diamond shape with your thumbs and index fingers. It primarily targets the triceps, chest, and shoulders.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including chest, triceps, shoulders, and core
- Increases upper body strength and endurance
- Improves overall body stability and balance
- Variation of traditional push up, adding variety to workout routine
- Can be done anywhere without equipment
How to perform
- Start in a high plank position with your hands shoulder-width apart and your fingers pointing forward.
- Place your hands in a diamond shape directly under your chest, with your thumbs and index fingers touching to form a diamond.
- Lower your body towards the ground, keeping your elbows close to your sides.
- Push back up to the starting position, keeping your core engaged and your body in a straight line.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary