How to Do a Push Up in the Toughest Way
A push-up is designed to work the triceps, pectoralis, deltoids, and trapezius muscles. Over time, as the number of repetitions and sets are increased, the push-up can become a powerful strength-building exercise. Besides the standard two-arm push-up, there are several other variations including the wide-arm and diamond position. One way to significantly gain strength is by performing the diamond push-up because it is the most difficult type.
Instructions
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Get into a standard push-up position. Straighten your back and extend your gaze forward.
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Form a diamond with your hands. Move your palms inward directly under your chest. Flatten your palms and spread your fingers. Place your thumbs and index fingers together so that your fingertips touch.
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Perform one repetition. Contract your arms and touch the center of the diamond with your chest. Then extend your arms while keeping your elbows straight and tucked into the rib cage. A repetition should be one second long.
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Perform a set. Add as many repetitions you feel comfortable with. If it's a strain to perform 10 repetitions, for example, then do three sets of five. Take breaks between sets and loosen up your arms.
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Tips & Warnings
Practice standard form push-ups. Start by doing three sets of 10 repetitions a day. Steadily increase the number of repetitions and do three sets in the morning, afternoon, and evening.
Do not do this exercise if you are experiencing wrist pain.
