The decline diamond push-up is an advanced variation of the traditional push-up that combines an elevated foot position with a close hand position. This exercise intensely targets the triceps and inner chest muscles while increasing the difficulty through declined angle.
Step by step guide:
- Place feet on an elevated surface (bench or step)
- Position hands on ground forming a diamond shape with thumbs and index fingers
- Keep hands directly under chest
- Maintain straight body alignment from head to heels
- Lower chest toward diamond hand position
- Keep elbows close to body throughout movement
- Push back up to starting position
- Maintain core engagement throughout
- Perform 8-12 repetitions for 3 sets
Tips
Keep body straight throughout movement. Focus on triceps engagement. Don’t let hips sag. Control the descent and ascent. Breathe steadily during exercise.
Benefits
Intensely targets triceps. Develops inner chest strength. Improves overall upper body strength. Enhances core stability. Increases pushing power.
Prevention
Master regular diamond push-ups first. Start with lower elevation. Stop if experiencing wrist pain. Keep proper alignment throughout. Warm up thoroughly before attempting.
