Target Triceps with Diamond Hold Push Ups

Diamond Hold Push Ups

Rep Range

6-12

Hints

Start in a plank position with hands close, forming a diamond with thumbs and index fingers. Lower yourself, keeping elbows close to the torso. Once at the bottom, hold for a few seconds before pressing back up.

Common Mistakes

Maintain a straight body line from head to heels. Prevent hips from sagging or raising too high.

Breathing

Inhale while descending and during the hold. Exhale when pressing up.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body