Triceps · Intermediate · No equipment

Diamond Push-Up

Triceps · also Chest

How to do it

• Hands under your chest, thumbs and index fingers forming a diamond
• Feet together, body in one straight line from head to heels
• Lower your chest toward your hands, elbows brushing your ribs
• Stop just above the floor without shrugging your shoulders
• Push the floor away to straight arms, body still rigid

Common mistake

✕ ELBOWS WINGING OUT → ✓ ELBOWS BACK, BRUSH YOUR RIBS

Starting point: 3 sets × 8–12 reps, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: pmc.ncbi.nlm.nih.gov, acefitness.org, health.clevelandclinic.org.