Diamond Push up (on knees)

Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Diamond Push up (on knees)

Compound

Diamond Push up

Upper Arms · Body weight

Intermediate

Compound

Close-grip Push-up (on knees)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

An easier variant of the diamond push-up exercise where the individual kneels instead of being on their toes. This exercise primarily targets the triceps and chest muscles.

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How to do Diamond Push up (on knees)

01
Setup
Begin on your hands and knees, positioning your knees hip-width apart and slightly behind your hips so your body forms a straight line from knees to shoulders.
02
Setup
Place your hands directly under your chest, bringing your thumbs and index fingers together to form a diamond shape with your hands.
03
Inhale as you slowly lower your chest towards your hands by bending your elbows, keeping them tucked close to your body and pointing backward.
04
Continue lowering until your chest nearly touches your hands, maintaining a straight line from your knees to your shoulders without sagging your hips.
05
Exhale as you powerfully push through your palms to extend your elbows and return to the starting position, squeezing your triceps at the top of the movement.

Tips

Keep your elbows pointing directly backward throughout the movement to maximize triceps engagement and protect your shoulders from unnecessary strain.
Maintain a rigid plank-like posture from your knees to your shoulders by actively engaging your core and glutes, preventing your hips from sagging or piking up.
Focus on initiating the push-up by driving through the heels of your hands, feeling the contraction primarily in your triceps and inner chest as you push up.
Control the eccentric (lowering) phase for at least 2-3 seconds to increase time under tension and enhance muscle activation in the triceps and chest.

Common mistakes

Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulders; instead, keep your elbows tucked tightly against your torso.
Allowing your hips to sag or pike up breaks the straight body line; instead, keep your core braced to maintain a rigid posture from knees to shoulders throughout the exercise.
Not achieving a full range of motion by only partially bending the elbows limits muscle growth; instead, lower your chest until it's just above your hands to fully engage the muscles.

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Questions

Is Diamond Push up (on knees) good for beginners?

Diamond Push up (on knees) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Diamond Push up (on knees)?

You need Body weight to perform Diamond Push up (on knees). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Diamond Push up (on knees)?

Keep your elbows pointing directly backward throughout the movement to maximize triceps engagement and protect your shoulders from unnecessary strain. Maintain a rigid plank-like posture from your knees to your shoulders by actively engaging your core and glutes, preventing your hips from sagging or piking up. Focus on initiating the push-up by driving through the heels of your hands, feeling the contraction primarily in your triceps and inner chest as you push up. Control the eccentric (lowering) phase for at least 2-3 seconds to increase time under tension and enhance muscle activation in the triceps and chest.

What are common mistakes when doing Diamond Push up (on knees)?

Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulders; instead, keep your elbows tucked tightly against your torso. Allowing your hips to sag or pike up breaks the straight body line; instead, keep your core braced to maintain a rigid posture from knees to shoulders throughout the exercise. Not achieving a full range of motion by only partially bending the elbows limits muscle growth; instead, lower your chest until it's just above your hands to fully engage the muscles.