Start in a push-up position but place your hands close together directly under your chest, forming a diamond shape with your thumbs and index fingers.
Keep your body in a straight line from your head to your heels with your core fully engaged.
Lower your chest toward your hands by bending your elbows, keeping them close to your sides.
Descend until your chest lightly touches or nearly touches your hands.
Push back up explosively to the starting position, fully extending your arms.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps | Strength, high intensity/volume |