Diamond Push Up (On Knees)

1. Position yourself on your hands and knees with your hands placed directly beneath your shoulders and your knees hip-width apart.
2. Bring your hands together to form a diamond shape with your thumbs and index fingers touching each other.
3. Engage your core and maintain a straight line from your knees to your head, avoiding any sagging or arching in your lower back.
4. Inhale as you slowly bend your elbows, keeping them close to your body rather than flaring outward.
5. Lower your chest toward your hands until your elbows form approximately a 90-degree angle.
6. Exhale as you push through your palms to straighten your arms, returning to the starting position.
7. Squeeze your chest muscles at the top of the movement while maintaining the straight line from your knees to your head.
8. Keep your neck in a neutral position throughout the exercise, avoiding the tendency to drop your head forward or look up excessively.

Important information

• Make sure your diamond hand position remains stable throughout the movement to effectively target your triceps and inner chest muscles.
• Keep your elbows tucked close to your ribcage rather than flaring out to the sides to protect your shoulders and maximize triceps engagement.
• If you feel wrist discomfort, try performing the exercise on your knuckles or with push-up handles to maintain a more neutral wrist position.
• Focus on quality over quantity, performing each repetition with proper form rather than rushing through the movement.