Diamond Push up
A close-hand push-up variation emphasizing triceps and chest.
- 45 secDuration
- 1 × 8Reps
- No equipmentEquipment
Muscles Targeted
- Tricep
- Chest
- Shoulder
How to Perform
- Start in high plank, hands close.
- Form diamond with thumbs, index fingers.
- Lower chest towards hands, elbows back.
- Push through hands to starting plank.
- Repeat with controlled movement.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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