Diamond Push Up on Knees
Triceps·Intermediate·Compound
Diamond Push Up
The Diamond Push Up targets the triceps and inner chest by placing the hands close together to increase elbow extension demand. It is a bodyweight staple for building arm and chest strength.
Category
Bodyweight
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Diamond Push Up
- 01
Start in a 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 heels.
- 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 body position
- Lower under control instead of dropping quickly
Common questions
Frequently asked
What muscles does the Diamond Push Up work?
The Diamond Push Up primarily targets the Triceps. Supporting muscles include Shoulders, Chest.
Is the Diamond Push Up a compound or isolation exercise?
The Diamond Push Up 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?
The Diamond Push Up is a bodyweight exercise. No equipment is needed.
What difficulty level is the Diamond Push Up?
The Diamond Push Up is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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