Diamond to wide push-ups

How to do it

1. Set upHigh plank with your hands in a diamond under your chest.
2. MoveDo one diamond push-up, then walk or hop your hands out wider than your shoulders and do a wide one. Bring them back in and repeat.
3. Watch forRushing the hand changes so your hips sag. Re-set your plank before each rep.

Easier or harder

Easier

Diamond push-ups: stay narrow, or drop to your knees.

Harder

Push-up + row + reach: add a row and a reach between reps.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

High effort Hard

Impact

No jumping

Swap it for

• Hand-release push-ups
• Diamond push-ups
• Walking push-ups
• Push-up + toe tap
• Push-up + row + reach
• Leg lift push-ups