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Chest · Body Weight
Decline Chair Push Up Diamond
Decline Chair Push Up Diamond is a beginner compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs only a chair. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Decline Chair Push Up Diamond
- Begin by placing your feet on a chair and positioning your hands on the floor close together, forming a diamond shape with your thumbs and index fingers.
- Engage your core and ensure your body forms a straight line from your head to your heels.
- Lower your chest towards your hands by bending your elbows, keeping them close to your body.
- Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Ensure your hands are positioned directly under your chest when you lower yourself.
- Use a stable chair or bench to prevent any movement or slipping during the exercise.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
- Avoid flaring your elbows out to the sides; keep them close to your body to engage your triceps more effectively.
Decline Chair Push Up Diamond alternatives
More pectorals exercises
Decline Chair Push Up Diamond FAQ
What muscles does Decline Chair Push Up Diamond work?
Decline Chair Push Up Diamond mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Decline Chair Push Up Diamond?
You need only a chair.
How many sets and reps of Decline Chair Push Up Diamond should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Decline Chair Push Up Diamond good for beginners?
Yes. Decline Chair Push Up Diamond is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Decline Chair Push Up Diamond burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Decline Chair Push Up Diamond?
Other exercises for the pectorals include Suspension Trainer With Grips Decline Push-Up, Band Push-Up, Assisted Weighted Push Up and Resistance Band Assisted Push-Up.
For developers
Use Decline Chair Push Up Diamond in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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