Against-Wall Diamond Push-Up
Great for beginners! Build strength with this modified push-up. Targets chest & triceps with less wrist strain.
The Against-Wall Diamond Push-Up mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Against-Wall Diamond Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Against-Wall Diamond Push-Up Variations and Alternatives
How to do the Against-Wall Diamond Push-Up
Step 1: Stand facing a wall, approximately an arm's length away.
Step 2: Bring your hands together to form a diamond shape (thumbs and index fingers touching).
Step 3: Place your hands against the wall at chest level, keeping the diamond shape.
Step 4: Lean into the wall, keeping your body in a straight line from head to heels.
Step 5: Bend your elbows to lower your chest towards the wall.
Step 6: Push back from the wall by straightening your arms, returning to the starting position.
Step 7: Keep your core tight and body straight throughout the movement.
Step 8: Repeat for the desired number of repetitions and sets.
Additional Notes: Make sure to adjust your feet position if the exercise feels too easy or too difficult; stepping closer to the wall will make it easier, while stepping further away will increase the difficulty. It's essential to use proper form to avoid strain on your wrists and to maximize the engagement of your triceps and chest.
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Against-Wall Diamond Push-Up FAQs
What muscles does the Against-Wall Diamond Push-Up work?
The Against-Wall Diamond Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Against-Wall Diamond Push-Up?
None. The Against-Wall Diamond Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Against-Wall Diamond Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Against-Wall Diamond Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Against-Wall Close-Grip Push-Up, Decline Diamond Push-Up and Decline Against-Wall Push-Up.
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