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 does Diamond Push-up (on knees) work?
It directly targets your triceps for better size and definition, with secondary activation in your biceps, shoulders, and chest. It is one of the most popular triceps exercises and requires no equipment at all.
Is Diamond Push-up (on knees) good for beginners?
Yes. Diamond Push-up (on knees) uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Diamond Push-up (on knees)?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
