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Diamond Pushups off Incline Bench

Builds chest strength and pressing power, supporting upper-body pushing movements.

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: chest. Secondary: triceps
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Diamond Pushups off Incline Bench.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Builds chest strength and pressing power, supporting upper-body pushing movements.

Common mistakes

Letting the hips sag or flaring the elbows out to the sides.

Make it harder

Add a pause at the bottom or increase reps before adding load.

Make it easier

Reduce reps or range of motion until form is consistent.

Breathing

Exhale on exertion, inhale on release.

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More chest exercises

Dumbbell Chest Press

Beginner · 3 sets × 8-12 reps

Incline Bench With Bar Partials

Beginner · 3 sets × 12 reps

Water Bottle Squeeze Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Over and Under Incline Water Bottle Press

Beginner · 4 sets × 12-15 reps

Two Fast Two Slow Incline Dumbbell Press

Intermediate · 3 sets × 8 (alternating tempo)

Supine Water Bottle Chest Expander and Tricep

Intermediate · 4 sets × 30 reps

General 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.