Diamond Push-up (on knees)
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and reduce strain on your shoulders.
How-to-do Steps
- Begin on your knees with your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your chest to the ground, keeping your back straight and core engaged.
- Press back up to the starting position, focusing on using your triceps.
- Repeat for the desired number of repetitions.
Track Diamond Push-up (on knees) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Diamond Push-up (on knees) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Biceps20%
Shoulders20%
Chest20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Diamond Push-up (on knees) work?
Diamond Push-up (on knees) primarily targets the Triceps. Secondary muscles involved include Biceps, Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Diamond Push-up (on knees)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Diamond Push-up (on knees) suitable for beginners?
Yes, Diamond Push-up (on knees) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
