Diamond push-up on knees

Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet. Your hands should be positioned in such a way as to form a diamond shape with your thumbs and index fingers.


  1. Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
  2. Exhale as you extend your elbows and push your body back up to the starting position.
  3. Repeat.

Comments and tips

  • Keep your body straight and rigid.
  • Keep your elbows tucked in to your body. This is important to keep the emphasis on your triceps brachii instead of on your pectoralis major.
  • Unlike in the illustration and video, keep your feet in contact with the floor. This ensures more stability.
  • The diamond push-up on knees is a brilliant beginner exercise for development of the triceps brachii. Once the diamond push-up on knees becomes easy, graduate to performing the exercise on your hands and forefeet.

Diamond push-up on knees video



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  • I’m 73 years old. Thank you so much for your web site!! I am following your “Beginner” program, and it’s helping me to get back on my feet. I truly appreciate the effort you put into designing your programs, which are the best I have found. Tara, NYC xx

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