Decline diamond push up

Muscles worked: Shoulders, Upper arms, Chest
ShouldersUpper armsChest
🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Place feet on an elevated surface, body in a straight line. Assume diamond push-up position, hands shoulder-width apart, thumbs and index fingers touching. Engage core, maintain a straight back. Lower chest to the floor, elbows close to the body. Pause briefly, then press through palms to return to start. Repeat.

Muscles Worked

Front deltTriceps

Tips

Engage your core to prevent hip sagging. Keep elbows close to your sides for tricep activation. Control the lowering phase. Start with a lower elevation or regular diamond push-ups if needed. Maintain a neutral neck by looking forward.

Similar exercises

Diamond push up Upper arms · 🔧 no equipment 5/10 Decline push up Upper arms, Chest, Shoulders · 🔧 no equipment 4/10 Knee diamond push up Shoulders, Upper arms, Chest · 🔧 no equipment 3/10 Stability ball decline push up Shoulders, Upper arms, Abs · 🔧 Stability Ball 4/10 Push up Chest, Upper arms · 🔧 no equipment 3/10 Negative push up Chest · 🔧 no equipment 3/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Weighted push up Chest · 🔧 plate 4/10
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