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Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Diamond Push-Up On Knees: Target Triceps & Chest Effectively

How to do the diamond push-up on knees

Written by Dr. Malik

Updated by Matthew Magnante, ACE

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

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!

Diamond Push-Up On Knees Details
Basic Information
Body Part
Triceps
Primary Muscles
Anterior Deltoids, Pectoralis major, Serratus Anterior, Triceps
Secondary Muscles
Chest, Core, Shoulders
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Isotonic
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Wide Grip Barbell Curl: Master Your Biceps and Forearms!
  • Maximize Arm Strength: Effective Triceps Press for Toned Arms
  • Ultimate One-Leg Push-Up: Strengthen Your Chest and Core!
  • Medium-Grip Lat Pull-down: Build Your Upper Back Strength

Exercise Instructions

  1. Get into a push-up position but keep your knees on the floor.
  2. Then, lean your torso forward and position your hands in the shape of a diamond so your index fingers and thumbs are touching.
  3. Now, lower your torso down but keep your arms tucked into your sides.
  4. Then, push back up using your triceps and exhale.
  5. 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.

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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.

FAQs

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.

Conclusion

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!

Interested in measuring your progress? Check out our strength standards for Push Ups, Decline Push Up, Diamond Push Ups, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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