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Upper Arms · Body Weight
Diamond Push-Up (On Knees)
Diamond Push-Up (On Knees) is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Diamond Push-Up (On Knees)
- Begin by kneeling on a mat with your hands close together under your chest on the floor, fingers forming a diamond shape (thumbs and index fingers touching).
- Lean forward to shift your weight onto your hands while keeping your back straight and your core engaged.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Press through your hands to lift your body back up to the starting position, maintaining the alignment of your spine throughout the movement.
Form tips
- Ensure your elbows point back rather than flaring out to the sides to maximize triceps activation and minimize shoulder strain.
- Keep your head and neck in a neutral position, aligned with your spine, to avoid any unnecessary strain.
- Breathe in as you lower yourself and exhale as you push back up, using your breath to help power the movement.
Diamond Push-Up (On Knees) alternatives
More triceps exercises
Diamond Push-Up (On Knees) FAQ
What muscles does Diamond Push-Up (On Knees) work?
Diamond Push-Up (On Knees) mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Diamond Push-Up (On Knees)?
None. Diamond Push-Up (On Knees) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Diamond Push-Up (On Knees) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Diamond Push-Up (On Knees) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Diamond Push-Up (On Knees) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Diamond Push-Up (On Knees)?
Other exercises for the triceps include Cable Triceps Push Down Ez Bar, Close Grip Barbell Bench Press (Variation 2), Triceps Dip Machine and Barbell Close Grip Press.
For developers
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