Slow Diamond Push Up

Starting Posture

Start in a high plank position with your hands directly under your shoulders, forming a diamond shape with your thumbs and index fingers.

How to Exercise

Lower your body down towards the ground while keeping your elbows close to your sides. Once your chest is just above the ground, push yourself back up to the starting position. Perform the movement slowly and with control.

Breath Control

Inhale as you lower yourself down towards the ground, exhale as you push yourself back up.

Common errors

Common errors include flaring the elbows out to the sides, which can put unnecessary strain on the shoulders. Another common error is allowing the hips to sag, which can lead to improper alignment and potential injury.

Weights

You can add weights to increase the difficulty of the exercise. Placing a weight plate on your back or using weight vests are common ways to add resistance to the movement.

Grips

The diamond grip, with your thumbs and index fingers forming a diamond shape, is the most common grip used for this exercise.

Variations

Variations include performing the exercise on an incline or decline, using different hand placements to target different muscle groups, or adding a rotation at the top of the movement to engage the obliques.

Comments and tips

Focus on engaging your core muscles throughout the movement to maintain proper form. Keep your body in a straight line from head to heels. If the exercise becomes too challenging, modify by performing the movement on your knees.

Cautions

Avoid sagging your hips or allowing your lower back to arch excessively. Stop the exercise if you experience any pain in your wrists, shoulders, or elbows.