Diamond Push-Up On Knees

Muscles worked

Setup

1. Start on all fours with your knees on a mat and your feet lifted or resting on the floor.
2. Place your hands directly under your chest, touching your index fingers and thumbs together to form a diamond or triangle shape.
3. Walk your knees back until your body forms a straight line from your head to your knees.
4. Engage your core and glutes to create a stable, neutral spine.

How to do it

1. Inhale and slowly lower your chest toward your hands by bending your elbows, keeping them tucked close to your ribcage.
2. Lower yourself until your chest is just above your hands, maintaining a controlled 2-second eccentric phase.
3. Exhale and push powerfully through your palms to return to the starting position.
4. Lock out your elbows at the top to achieve a full triceps contraction before starting the next rep.

Form checklist

• Keep your elbows tucked at a 20-45 degree angle rather than flaring them out wide.
• Maintain a straight line from your head to your knees; do not let your hips sag or your butt pike up.
• Ensure the diamond shape stays centered directly under your sternum throughout the movement.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.

Pro tips

• Focus on 'squeezing' the floor together with your palms to increase pectoral activation at the top of the movement.
• If you feel wrist strain, slightly rotate your hands outward while keeping the thumbs touching to reduce the angle of extension.

Make it harder

• Perform the eccentric (lowering) phase over 4 seconds to increase time under tension.
• Pause for 1-2 seconds at the bottom of the movement to eliminate momentum.

Frequently asked

What muscles does the diamond push-up on knees work?

The diamond push-up on knees primarily targets the triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the diamond push-up on knees?

The diamond push-up on knees requires no equipment — just your body weight.

Is the diamond push-up on knees good for beginners?

Yes. The diamond push-up on knees is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps