View this exercise on Fitain

Wall Diamond Push Up

  • Beginner
  • Body weight
  • Chest

Setup instructions

1) Stand a foot or 2 in front of a wall and face it.

2) Extend your arms in front of you and lean into the wall - keep a slight bend in your elbows. Your arms should be directly in front of your chest and shoulder width apart. There should be a straight line between your head, neck, back and legs.

3) Move your hands closer together and aim to create a triangle/diamond between your thumbs and fingers. This will cause your elbows to face outwards slightly.

Note: this is only a slight lean. Adjust your position by stepping your feet towards or further away from the wall.

Perform instructions

1) Keep your feet in place as you dip yourself towards the wall - you should feel a stretch around your chest.

2) Pause for a second. Now, 'push up' (as if you're pushing the wall away) back to the starting position. Squeeze your chest here.

3) Repeat.

Note: aim for the 'diamond' to meet your lower chest.

Health benefits

Muscular Endurance · Recovery

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