diamond push-up — Teknikanalyse

Flared Elbows

Allowing elbows to flare out wide (greater than 45 degrees from the torso) during the descent places excessive stress on the shoulder joint, particularly the anterior capsule and rotator cuff tendons, increasing risk of impingement or strain. It also reduces triceps activation.

Sagging Hips (Lumbar Hyperextension)

Letting the hips drop below the line of the shoulders and knees creates excessive lumbar hyperextension, compressing the spinal discs and potentially leading to lower back pain or injury. This indicates weak core engagement.

Piking Hips (Hips Too High)

Elevating the hips excessively shifts the center of gravity backward, reducing the load on the chest and triceps and turning the exercise into more of a pike push-up variation. This diminishes the intended muscle activation for a diamond push-up.