Movement overview

The Decline Diamond Push Up is a bodyweight exercise targeting the chest, triceps, and shoulders. It involves performing a push-up with feet elevated and hands positioned close together in a diamond shape, emphasizing the inner chest and triceps.

Step-by-step cues

1. Begin by placing your feet on an elevated surface such as a bench or step, ensuring your body is in a straight line from head to heels.
2. Position your hands on the floor directly under your chest, forming a diamond shape by touching your thumbs and index fingers together.
3. Engage your core and maintain a straight back throughout the movement.
4. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
5. Pause briefly at the bottom of the movement, then push through your palms to return to the starting position.
6. Repeat for the desired number of repetitions while maintaining proper form.

Technical tips

• Ensure your core is engaged to prevent sagging hips and maintain a straight body line.
• Focus on keeping your elbows close to your sides to maximize tricep engagement.
• Control the movement speed, especially when lowering your body, to increase muscle activation.
• If you find it difficult, start with a lower elevation or perform regular diamond push-ups until you build strength.
• Keep your neck neutral by looking slightly ahead of you rather than down.