Diamond Pushups

1. Begin in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body in a straight line from head to heels, engaging your core.
3. Lower your chest towards the diamond shape formed by your hands, bending your elbows close to your body.
4. Aim to keep your elbows at a 45-degree angle to your body during the descent.
5. Lower your chest until it almost touches your hands, or as far down as your strength allows.
6. Push through your palms to return to the starting position, fully extending your arms.

1. Keep your core engaged throughout the exercise to maintain a straight body position.
2. Perform the pushups with controlled movements, avoiding rapid or jerky motions.
3. Inhale as you lower your chest towards the ground, and exhale as you push back up.
4. Adjust the placement of your hands to find the most comfortable position within the diamond shape. Your hands should be directly under your chest.
5. Aim for a full range of motion, lowering your chest as close to your hands as possible.

Easier

• Perform diamond pushups with your hands elevated on a sturdy surface, like a bench or step.
• Lower the intensity by performing knee diamond pushups, where you pivot from your knees instead of your toes.
• Adjust the placement of your hands to create a slightly wider diamond shape if you find the standard position too intense.
• If you're building strength, start with partial range of motion, gradually working towards a deeper descent.