How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Diamond Push-up
Close-grip press for triceps when dips are not an option.
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Triceps · Chest · Bodyweight
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 8–15.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Hands under chest, thumbs and index fingers a diamond, or just close.
Cues
- Elbows brush the ribs
- Don’t collapse the wrists
- Keep a plank
Common mistakes
- Hips sagging
- Flaring
- Stopping high
Home swap
Close-grip floor press
