The diamond push-up on knees is a great compound exercise for building muscle and strength in the tricep and chest muscles. Now, this is a great bodyweight movement for people who do not have sufficient upper body strength but it’s also very effective for when you don’t have access to gym equipment.
The diamond push-up on knees is ideal for beginners but if you’re more advanced, you can do the diamond push-up similar to a regular push-up without using your knees. So, include the diamond push-up in your routine in addition to your main chest exercises for maximum gains!
In This Exercise:
- Target Muscle Group: Triceps Brachii, Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Floor Mat
- Difficulty: Beginner
- Get into a push-up position but keep your knees on the floor.
- Then, lean your torso forward and position your hands in the shape of a diamond so your index fingers and thumbs are touching.
- Now, lower your torso down but keep your arms tucked into your sides.
- Then, push back up using your triceps and exhale.
- Repeat for the desired number of reps.
Watch: How to do the diamond push-up on knees
Variations & Tips:
- You can do a standard (Not on your knees) diamond push-up if you have sufficient upper body strength.
- The diamond push-up on knees is great for people with limited upper body strength.
- Keep your arms tucked into your sides to target your triceps and to protect your shoulder joints during the diamond push-up.
- Do not round or arch your back during the diamond push-up on knees.
- The diamond push-up works the triceps and chest muscles primarily, but the shoulders also receive stimulation secondarily.
Common Mistakes and How to Avoid Them
In performing diamond push-ups on knees, avoid these common pitfalls:
- Sagging lower back: Engage your core and keep your back straight.
- Flaring elbows: Keep your elbows tucked close to your body.
- Incomplete range of motion: Aim to touch your chest to the floor on each rep.
Integrating Diamond Push-Ups on Knees into Your Workout Routine
Consider adding sets of diamond push-ups on knees to your routine, gradually increasing the number of repetitions as you get stronger. It’s a versatile exercise that pairs well with other upper body and core workouts.
Deep Dive into Diamond Push-Ups
The Muscles Worked by Diamond Push-Ups
Diamond push-ups primarily target the triceps, chest, and shoulder muscles. The kneeling variant also works your core as it engages to maintain stability and form during the exercise.
Progressing from Diamond Push-Ups on Knees
Once you’ve mastered the knee variation and built up strength, you can transition to the full diamond push-up. Your progress might be slow at first, but remember, consistency is key!
Variations and Alternatives to Diamond Push-Ups on Knees
If you want to mix things up, there are plenty of push-up variations to try, including wide push-ups, decline push-ups, and one-arm push-ups. They all bring something different to the table and target slightly different muscle groups.
How many sets of diamond push-ups on knees should I do?
Start with 2-3 sets of 8-12 reps, increasing as you get stronger.
Can diamond push-ups on knees help me lose weight?
Yes, any form of exercise can aid in weight loss when combined with a balanced diet.
Are diamond push-ups on knees suitable for beginners?
Absolutely! They’re a perfect way to build strength before progressing to more challenging push-up variations.
What if I can’t perform a single diamond push-up on knees?
Don’t worry! Start with wall push-ups or regular knee push-ups, gradually working your way up.
The diamond push-up on knees is an effective, versatile, and accessible exercise that can tremendously enhance your upper body strength. It’s the perfect starting point for beginners or those working their way up in push-up variations. So why not give it a try? Your upper body might just thank you!