Diamond and Narrow Push Ups

DIAMOND PUSH UPS

• Get into a standard push-up position with hands directly under your shoulders.

• Bring your hands close together so your thumbs and index fingers touch to form a diamond shape.

• Keeping your core engaged, lower your chest down towards the floor by bending your elbows.

• Descend until your chest nearly touches your hands then push back up to the start.

• Keep your elbows tucked in close to your body throughout the movement.

• Maintain a straight line from your head to knees. Do not let your hips sag or arch your back.

• Breathe out as you lower down, breathe in as you push back up.

• Diamond push-ups work your triceps harder than standard push-ups.

• Make sure to descend all the way down and fully straighten arms on each rep.

• If needed, start on your knees to reduce difficulty until you build enough strength.

• Proper form is crucial, so go down to your ability while maintaining a tight core.

NARROW PUSH UPS

• Start in a high plank position with your hands next to your body, at the level of the lower chest or upper abdominal area.

• Bring your hands close together so they are about 8 inches apart or at shoulders’ width, depending on your fitness level.

• Keeping your core engaged, lower your chest down towards the floor by bending your elbows back.

• Descend until your chest nearly touches the ground while keeping your elbows tucked in close to your sides.

• Pause briefly then press back to the starting position by straightening your arms. Do not lock out.

• Maintain a straight line from head to heels throughout the movement. Do not sag your hips or arch your back.

• Breathe out as you lower down, breathe in as you push back up.

• Narrowing your hand placement increases triceps activation compared to regular push-ups.