Knee Diamond Push Up: How-to, Tips & More
The Knee Diamond Push Up is a beginner compound exercise for your triceps. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Knee Diamond Push Up
- Kneel with your hands together under your chest, thumbs and index fingers touching.
- Lean forward so your body is straight from head to knees.
- Lower your chest toward your hands, elbows close to your body.
- Push back up until your arms are straight.
Knee Diamond Push Up tips
- Move to full diamond push-ups once you can do 15 clean reps.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Knee Diamond Push Up alternatives
Diamond Push Up
Triceps
Bodyweight Triceps Extension
Triceps
Kneeling Bodyweight Triceps Extension
Triceps
Overhead Tricep Stretch
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Frequently asked questions
What muscles does the Knee Diamond Push Up work?
The Knee Diamond Push Up mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Knee Diamond Push Up good for beginners?
Yes. The Knee Diamond Push Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Knee Diamond Push Up?
You need bodyweight.
Add Knee Diamond Push Up to your program
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