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Chest · Body Weight
Diagonal Opens
Diagonal Opens is an intermediate compound strength exercise that works the pectorals (chest), with the upper back and arms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 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
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius
- Arms · Biceps Brachii, Triceps Brachii
How to do Diagonal Opens
- Stand with your feet shoulder-width apart, arms bent at the elbows, elbows facing outwards, and hands close to your chest.
- Slide your right hand over your left forearm, both arms in an opposite diagonal direction while keeping the elbows bent.
- Return your hands to the starting position and repeat the movement by sliding your left hand over your right forearm, extending in the opposite diagonal direction.
Form tips
- Ensure your movements are smooth and controlled to maintain tension and focus on muscle engagement.
- Focus on maintaining a rhythmic breathing pattern, inhaling as you extend and exhaling as you return to the start position.
- Maintain a slight tension in your core throughout the exercise to help stabilize your upper body.
Diagonal Opens alternatives
More pectorals exercises
Diagonal Opens FAQ
What muscles does Diagonal Opens work?
Diagonal Opens mainly works the pectorals in the chest (Pectoralis Major, Clavicular Head and Deltoids). The upper back and arms work as secondary muscles.
What equipment do you need for Diagonal Opens?
None. Diagonal Opens is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Diagonal Opens should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Diagonal Opens good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Diagonal Opens 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 Diagonal Opens?
Other exercises for the pectorals include Dumbbell Decline Bench Press, Barbell Larsen Bench Press, Chest Press Front Resistance Band and Svend Press Decline Bench.
For developers
Use Diagonal Opens 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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