Diamond push-ups

1. 1Set your hands flat on the floor under the middle of your chest, index fingers and thumbs touching so the gaps form a diamond.
2. 2Walk your feet back into a straight line from heels to head, hands roughly shoulder width apart at the shoulders, squeezing your glutes and bracing your middle.
3. 3Bend your elbows and lower your chest towards your hands, keeping the elbows tracking back and close to your ribs rather than flaring wide. Breathe in on the way down.
4. 4Stop when your chest is at or near your hands, then press the floor away and return to a straight arm position, breathing out as you push.
5. 5Keep your hips level with your shoulders the whole way and keep moving at a steady pace until the effort ends.
6. 6If your wrists complain, turn the diamond slightly or make the gap a little wider, and use the same hand position on every repetition.

• Hips sag or lift, turning the movement into a hinge.

  →Fix: Squeeze your glutes and brace your middle before the first repetition so the body moves as one line.

• Elbows flare out to the sides, which takes the work off the triceps.

  →Fix: Think of dragging your elbows back towards your hips as you lower.

• Hands placed under the face instead of the chest, loading the shoulders.

  →Fix: Slide the diamond down so it sits under the middle of your sternum.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.