Overview
This guide explains how to perform the diamond bear plank with a wall reference, focusing on expanding the back and minimizing chest activation through correct positioning and breathing technique.
Setup and Positioning
- Place hands in a diamond shape with index fingers and thumbs touching.
- Push through the inner part of the palms to drive ribs backward.
- Lean body weight forward over the palms, rounding the back and closing off the chest.
Breathing Technique
- Inhale through the nose to expand the back.
- Exhale softly through the mouth to increase abdominal engagement, then lightly hold that engagement.
Progression: Advanced Variation
- Slightly unlock elbows and push heels into the wall.
- Lift knees just off the ground while maintaining back flexion.
- Continue the same breathing pattern, focusing on back expansion and ab engagement.
Common Mistakes and Corrections
- Avoid leaning too far back, which shifts weight off the palms.
- Ensure most body weight stays above the inner palms for correct positioning.
- Don’t push hips back toward the wall, especially when knees are elevated.
- Avoid excessive floor pressure that activates the pecs; maintain back flexion without excessive pec engagement.