Bodyweight Incline Diamond Press Off Wall
Emphasizes the triceps and inner chest with a diamond hand position on an incline.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest & triceps. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Place hands on the wall in a diamond (triangle) shape.
- Step the feet back to create an incline angle.
- Lower the chest toward the hands.
- Press back to the starting position.
- Repeat for desired reps.
Coaching tips
Benefits
Emphasizes the triceps and inner chest with a diamond hand position on an incline.
Common mistakes
Avoid flaring the elbows or letting the hips sag.
Make it harder
Move the feet farther from the wall.
Make it easier
Stand closer to the wall or use a wider hand position.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 30 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.