The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
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Personal Trainer Rich Thurman from San Francisco demonstrates an Intermediate Level Diamond Pushup (Close Grip)
Instructions: Start with hands close together forming a diamond with the index fingers and thumbs.
-Engage the core and keep a completely flat position of the back in a plank position.
-Slowly descend bending the elbows.
-Push back upwards into a planked position and repeat.
Note: Some athletes will have a difficult time with the wrists. This may require more wrist mobility work. You should always warm up the wrists, elbows and shoulders well using dynamic mobility and flexibility drills.
Benefits: The Diamond Pushup is tends to work the triceps more than other Pushups. The wrists and forearms also get more work than normal.
Some athletes may need to start from the knees and build themselves up to the full planked position for this exercise.
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