Diamond Push-up

Start with locked elbows and protracted shoulders, touch forefinger and thumbs together, descend to touch chest and return to start position keeping body in line from head to feet.

Cues:

  • Squeeze glutes and brace abs the entire duration of the set
  • Allow shoulder blades to retract naturally as you descend
  • Move with control and precision

Scale: 

  • Abbreviate depth and gradually build towards full ROM
  • Slightly widen hand placement
  • Perform on elevated surface such as a bench, or table

Errors:

  • Reaching with the neck is a common mistake on this exercise, keep your head up
  • Moving quickly to fight through fatigue
  • Refusal to scale and attempting the full version outside your ability level

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