Elbows flare out
Arms abduct instead of staying close; loses tricep emphasis.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Diamond Push-Up
Coaching cues
- Hands form a diamond under the chest; elbows track back
- Rigid plank — head, hips, heels aligned
- Lower chest to hands; full range
- Drive to lockout — squeeze triceps at top
Common faults 3
Hips sag
Anterior core disengages; lower back drops below plank line.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Forward head
Chin juts forward rather than staying neutral.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗