About this exercise
The kneeling diamond push-up is a beginner-friendly variation that places the hands close together in a diamond shape to emphasize the inner chest and triceps, with the knees on the floor to reduce the load.
Kneeling diamond push-up
Step by step instructions, muscle activation and variants for the Kneeling diamond push-up.
EasyMiddle chest
How to Perform
- Kneel on the floor and place your hands together under your chest, forming a diamond shape with your thumbs and index fingers
- Walk your knees back so your body forms a straight line from head to knees
- Keep your core tight and your elbows fairly close to your body
- Lower your chest toward your hands in a controlled motion
- Push back up until your arms are fully extended
- Squeeze your triceps and chest at the top, then repeat
Muscle Activation
Primary
Middle chest
Secondary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling diamond push-up
The Kneeling diamond push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.