Step 1: Place a bench or an elevated surface behind you for positioning your feet.
Step 2: Squat down and place your hands on the floor before you, close together, forming a diamond shape with your thumbs and index fingers touching.
Step 3: Step back and position your feet on the bench, ensuring your body is declined and forms a straight line from your heels to your head.
Step 4: Engage your core, keeping your body straight at all times during the exercise.
Step 5: Lower your body toward the ground by bending your elbows until your chest nearly contacts your hands. Keep your elbows close to your body.
Step 6: Push back up to the initial position, fully extending your arms.
Step 7: Maintain the diamond hand placement consistently throughout the exercise.
Step 8: Repeat for the targeted number of repetitions and sets. This exercise notably targets the lower chest and emphasizes tricep engagement.
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