Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Exercise guide
Diamond Push Up On Knees
The Diamond Push Up On Knees is a modified variation that targets the triceps and inner chest while reducing overall body load.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Diamond Push Up On Knees
- 01
Start in a kneeling push up position with your hands close together under your chest.
- 02
Form a diamond shape with your thumbs and index fingers.
- 03
Keep your body in a straight line from head to knees.
- 04
Lower your chest toward your hands by bending your elbows.
- 05
Descend under control until your chest is just above your hands.
- 06
Press back up to the starting position.
Performance tips
Cues that matter
- Keep your elbows close to your sides
- Maintain a straight line from shoulders to knees
- Move with control rather than rushing the reps
Common questions
Frequently asked
What muscles does the Diamond Push Up On Knees work?
The Diamond Push Up On Knees primarily targets the Triceps. Supporting muscles include Shoulders, Chest.
Is the Diamond Push Up On Knees a compound or isolation exercise?
The Diamond Push Up On Knees is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Diamond Push Up On Knees?
The Diamond Push Up On Knees is a bodyweight exercise. No equipment is needed.
What difficulty level is the Diamond Push Up On Knees?
The Diamond Push Up On Knees is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
Related
Similar exercises
Barbell Flat Bench Press
Chest·Power Rack·Intermediate·Compound
Barbell Flat Bench Press Close-Grip
Triceps·Flat Bench·Intermediate·Compound
Barbell Incline Bench Press
Triceps·Barbell·Intermediate·Compound
Bodyweight Bench Tricep Dip
Triceps·Bench·Intermediate·Compound
Bodyweight Parallel-Bar Chest Dip
Chest·Intermediate·Compound
