Diamond Pushup
Diamond Pushup is a compound exercise that works for your upper body and lower body. With proper form, diamond pushups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles.
BEGINNER
Rope Pressdown
Rope Pressdown targets the medial and lateral heads of the triceps. Proper form and regular practice can tone the muscles on the back of your arms and increase stabilization around your shoulder joint.
Instructions
- Facing an adjustable rope machine, grasp the high rope attachment with your thumbs up. Spread your elbows out to the sides so that your forearms are parallel to the floor.
- Pull your forearms down as you twist the rope inward so that your knuckles are facing the floor when your arms are fully extended. Pause and then return to the starting position.
Tips
- Lean forward slightly at the hips.
- To ensure a healthy spine, keep your chin parallel to the floor.
- Keep your elbows still throughout the exercise.
Alternative Exercises
Plank Pike Jumps
Plank Pike Jumps increase cardiovascular endurance and also strengthen your core.
Tricep Dips
A bodyweight arm exercise lowering and lifting the body using parallel bars or a bench, targeting the triceps while improving upper-body pushing strength.
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