Diamond Push-up (on knees)

Diamond Push-up (on knees)

The Diamond Push-up (on knees) is a fantastic exercise that primarily targets the chest muscles, triceps, and shoulders. It provides a challenging variation to the traditional push-up by changing the hand placement, which intensifies the work on the triceps. This exercise can be performed either at home or in the gym, making it a versatile choice for those looking to build upper body strength. To do the Diamond Push-up (on knees), begin by getting into a modified push-up position with your knees on the floor and your hands close together, forming a diamond shape with your index fingers and thumbs. Keep your body in a straight line from your head to your knees throughout the movement. Lower your chest towards the diamond shape formed by your hands, maintaining control and engaging your core. Pause for a moment when your chest is a few inches above the ground, and then press yourself back up to the starting position. It's important to note that this exercise can be challenging for beginners, so it's perfectly alright to start on your knees until you build enough strength to perform the traditional version. Remember to maintain proper form and perform the exercise at a controlled pace to maximize its benefits. Incorporating the Diamond Push-up (on knees) into your fitness routine can help strengthen and sculpt your upper body, increase stability, and improve overall push-up performance. As with any exercise, it's important to listen to your body, start with proper warm-up and gradually increase the intensity or difficulty level. Including exercises like the Diamond Push-up (on knees) in your workout routine along with a balanced diet can contribute to your fitness goals and help you achieve a stronger upper body.


  • Start by getting into a kneeling position on the floor, with your hands close together and forming a diamond shape beneath your chest.
  • Place your palms flat on the floor, with your fingers pointing forward.
  • Extend your legs behind you, with only your toes touching the ground.
  • Engage your core and keep your back straight throughout the exercise.
  • Lower your chest towards the diamond shape by bending your elbows, while keeping your body in a straight line.
  • Pause for a brief moment when your chest is just above the ground.
  • Push through your palms and extend your arms to bring your body back up to the starting position.
  • Remember to breathe in as you lower your body and breathe out as you push back up.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Start with your hands close together in a diamond shape, with your fingertips touching.
  • Engage your core muscles throughout the movement to maintain stability.
  • Control the movement by lowering yourself down slowly and pushing up explosively.
  • Progress gradually by increasing the number of repetitions or attempting the exercise on your toes once you feel comfortable.
  • Incorporate diamond push-ups into a well-rounded workout routine to target your chest, triceps, and shoulders.
  • Rest for at least 48 hours between diamond push-up workouts to allow your muscles to recover and grow stronger.
  • Warm up before performing diamond push-ups to increase blood flow and prevent injuries.
  • Consider modifying the exercise by performing it on an incline or with the assistance of resistance bands if you're unable to complete full repetitions.
  • Eat a balanced diet rich in protein to support muscle growth and recovery.


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