Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

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

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.

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.

Watch: How to do the diamond push-up on knees