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.
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.