Diamond push ups are an effective exercise for the chest, but also work the triceps and front shoulder. You can do the exercise anywhere without equipment.
Exercise
Diamond Push Ups
Type: Bilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Wrap a long fitness band around your upper back and hold both ends with one hand. Get into the push-up position and position your hands close together so that your thumbs and index fingers form a diamond shape. The ends of the fitness band are now clamped between your hands and the floor.
2
Your hands should be about level with your chest and your body should be in a straight line from your shoulders to your feet.
3
Slowly lower your body by bending your elbows and lowering your upper body to the floor. Make sure that your elbows remain close to your body. Breathe in as you do this.
4
Then push yourself explosively away from the floor by stretching your arms and returning to the starting position. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
With a backpack (filled with water bottles, books, etc.) you can make this exercise more difficult.
Keep your elbows close to your body and maintain body tension throughout the exercise.
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Resistance band long
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