Movement overview

The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.

Step-by-step cues

1. Start in a kneeling position on the floor. Place your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Position your knees hip-width apart and keep your back straight. Engage your core throughout the movement.
3. Lower your chest towards your hands by bending your elbows, keeping them close to your body.
4. Pause briefly when your chest is just above your hands, ensuring you maintain control and tension in the muscles.
5. Push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions, maintaining proper form throughout.

Technical tips

• Focus on keeping your elbows close to your body to maximize tricep engagement.
• Maintain a straight line from your head to your knees to ensure proper alignment and reduce strain on the lower back.
• Control the descent and ascent to increase muscle activation and prevent injury.
• If you find it challenging to maintain form, consider reducing repetitions or taking breaks between sets.
• Ensure that your hands are directly under your chest at all times for optimal positioning and effectiveness.