Decline chair push up diamond

Category

Calisthenics

Difficulty

Intermediate

Equipment

Chair

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Begin by placing your feet on a chair and positioning your hands on the floor close together, forming a diamond shape with your thumbs and index fingers.
2. Engage your core and ensure your body forms a straight line from your head to your heels.
3. Lower your chest towards your hands by bending your elbows, keeping them close to your body.
4. Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.

Form tips

• Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
• Ensure your hands are positioned directly under your chest when you lower yourself.
• Use a stable chair or bench to prevent any movement or slipping during the exercise.
• Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
• Avoid flaring your elbows out to the sides; keep them close to your body to engage your triceps more effectively.