Dynamic stabilizer: Biceps Brachii (short head only)
Mechanics: Compound
Force: Push
Starting position
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.
Execution
Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
Exhale as you extend your elbows and push your body back up to the starting position.
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.
