Workout: To do at home, in the gym or on the go

Sports By Miguel Molina Co-owner Movement Lab Training Studio Wednesday, July 1, 2020

A diamond push-up is a great variation to have in your arsenal of workouts.
It’s a very simple yet effective variation of a push-up and helps strengthen the chest, shoulders and ultimately the triceps muscles.
It is also a unique way of challenging your ability to lift your body weight.
And by having your hands touch and ultimately form a diamond shape, it helps target the triceps.
A wider hand position will take away the strain on the triceps and focus more on the muscles in the chest and shoulders.
1. Begin at the top of the push-up position with the correct form, having your feet close together (as
Miguel Molina demonstrates in the photo above). Walk your hands closer to the center of your chest to form the diamond.

2. Tighten the muscles in your core and glutes to help prevent rotating your hips.

3. Steadily lower both your hips and chest toward the ground while maintaining a straight body, or proper form, as shown in the photo below.

4. Focus on aligning your hips and chest through both the descent and the lifting portions of the exercise.

5. Ensure that your elbows stay tucked-in along your torso and don’t flare out to the sides.

6. Stop your descent just above the floor while maintaining proper form.

7. Then push back up, steadily.

8. Repeat 10 to 12 times.
Photos courtesy of
Movement Lab Training Studio.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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