Push-up with close arm position ► diamond push up

Individual work

Push-up position with narrow arms (the hands can even touch under the body - form hands into a heart-shaped diamond), bend and stretch arms (lower and raise upper body).

Caution:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent); support your arms on a raised surface.

Lighten:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)