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.
Start in a push-up position by placing your hands close together so that your thumbs and index fingers form a rhombus.
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
You can make this exercise more difficult by using a backpack (filled with water bottles, books, etc.).
Keep your elbows close to your body and maintain body tension throughout the exercise.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Body weight
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