Setup & Positioning
"Start in a high plank position with your hands directly under your chest. Form a diamond or triangle shape by touching your thumbs and index fingers together. Keep your body in a straight line from head to heels, core braced, and glutes engaged."
Key point: “Think plank first, push-up second—your body should move as one solid unit.”
Execution (Bodyweight Version)
"Lower your chest toward the diamond shape between your hands, keeping elbows close to your sides. Stop just before your chest touches your hands, then press back up to the starting position."
Execution (Weighted/Progressed Versions)
- Elevated Feet: Place feet on a bench or box to increase resistance.
- Weighted Vest/Plate: Add weight carefully for progressive overload.
- Tempo Variation: Lower slowly (3–4 seconds), pause at the bottom, then press up explosively.
- Plyometric Diamond Push-Up: Push off the ground explosively, clapping or resetting hands before landing.
Body Alignment Cues
- Head/Neck: Neutral, gaze down slightly ahead of hands.
- Shoulders: Stay packed—don’t shrug toward ears.
- Core: Braced to prevent hips sagging.
- Elbows: Track close to the torso, not flaring wide.
- Legs: Squeeze glutes and quads for stability.
Where You Should Feel It
- Triceps working hard to press you up
- Chest and shoulders assisting in the movement
- Core stabilizing throughout the plank position
Where You Shouldn’t Feel It
- Sharp wrist pain (can adjust to fists or push-up handles if needed)
- Lower back strain from sagging hips
- Neck tension from craning forward
Breathing
"Inhale as you lower down with control, exhale as you press back up."
Common Mistakes to Avoid
- Letting hips sag or pike—breaking plank position.
- Flaring elbows wide instead of keeping them tucked.
- Collapsing chest onto hands instead of controlling the descent.
- Rushing reps—focus on quality over speed.
