Diamond Push Ups On Knees: Video Tutorial & Exercise Guide
| Workout | Diamond Push Ups On Knees |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Diamond Push Ups On Knees: Video Tutorial & Exercise Guide
Diamond Push-Ups on Knees: Step-by-Step Guide
- Step 1: Begin by positioning yourself on the floor on your knees and hands. Bring your hands togClaude under your chest, forming a diamond shape by touching your thumbs and index fingers togClaude.
- Step 2: Keep your body in a straight line from your head to your knees. Engage your core, keeping your hips aligned and your back flat throughout the movement.
- Step 3: Slowly lower your chest towards your hands by bending your elbows. Keep your elbows close to your body, emphasizing tricep engagement as you lower yourself down.
- Step 4: Lower yourself until your chest is close to or lightly touches your hands. Focus on keeping your core tight and your elbows tucked in.
- Step 5: Push through your palms to straighten your arms and return to the starting position. Repeat for the desired number of reps, keeping control throughout the movement.
Diamond Push-Ups on Knees: Overview
Diamond push-ups on knees are a beginner-friendly variation of the diamond push-up that focuses on building strength in the triceps, chest, and shoulders while reducing the load on the body by performing the exercise from the knees. The diamond hand placement targets the triceps more intensely than a regular push-up.
This exercise is a great way to develop tricep strength and muscle definition while improving upper body endurance. It can be used as a stepping stone to progress to full diamond push-ups on your toes.
Diamond Push-Ups on Knees: Benefits
The diamond push-up variation is highly effective for targeting the triceps, while also engaging the chest and shoulders. Performing the exercise on your knees reduces the overall load, making it more accessible for beginners or those looking to build upper body strength gradually.
This movement helps improve tricep activation and strength, which is important for improving pressing movements like the bench press or overhead press. It also promotes better muscle endurance in the upper body.
Additionally, diamond push-ups on knees are useful for reinforcing proper form and control, helping build the foundation needed for more advanced push-up variations over time.
Diamond Push-Ups on Knees: Pro Tips & Advanced Techniques
Keep your elbows tucked in close to your body throughout the movement to maximize tricep engagement. Focus on a slow and controlled lowering phase to increase time under tension. For an added challenge, try adding a pause at the bottom of the movement before pressing back up. Ready to strengthen your triceps? Let’s push!
Diamond Push-Ups on Knees: Progression Plan
Beginner
Intermediate
Advanced
Diamond Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Diamond Push-Ups on Knees target?
+Diamond push-ups on knees primarily target the triceps, while also engaging the chest and shoulders.
Are Diamond Push-Ups on Knees suitable for beginners?
+Yes, diamond push-ups on knees are suitable for beginners. They reduce the overall load, allowing you to build strength in your triceps, chest, and shoulders while maintaining proper form.
How can I make Diamond Push-Ups on Knees more challenging?
+To increase the difficulty, slow down the lowering phase or add a pause at the bottom of the movement. You can also gradually transition to full diamond push-ups on your toes as you build strength.
How often should I include Diamond Push-Ups on Knees in my routine?
+Include this exercise 1-2 times per week as part of your upper body or tricep-focused workout. It pairs well with other push-up variations or chest exercises for a comprehensive upper body routine.
What common mistakes should I avoid when doing Diamond Push-Ups on Knees?
+Avoid flaring your elbows out during the movement, as this reduces tricep activation and can put unnecessary strain on your shoulders. Keep your body in a straight line and maintain control throughout the exercise.
