Diamond Push-Up on Knees - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Diamond Push-Up on Knees

Step by step instructions, muscle activation and variants for the Diamond Push-Up on Knees.

EasyTriceps

About this exercise

The close grip push-up on knees is a beginner-friendly triceps exercise performed with the hands placed close together and the knees on the floor. The narrow hand position shifts more emphasis to the triceps compared to a standard push-up, while the kneeling stance reduces the bodyweight load to make the movement more accessible.

How to Perform

  • Start on your knees with hands placed directly under your chest, fingers pointing forward and hands about 10–15 cm apart
  • Keep your body in a straight line from knees to head, core braced
  • Lower your chest toward your hands in a controlled manner, elbows tracking close to your sides
  • Descend until your chest nearly touches the floor or your hands
  • Press back up to the starting position by fully extending your arms
  • Repeat for the desired number of reps

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Diamond Push-Up on Knees

The Diamond Push-Up on Knees 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.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Assisted triceps dip

Easy
Triceps

Aztec Push-Up

Bodyweight · Hard
TricepsMiddle chestCoreFront shoulders

Band Bent-Over One-Arm Kickback

Easy
TricepsCoreLower back