Diamond Push-up (on knees)
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The diamond push-up (on knees) is a beginner-friendly bodyweight pressing exercise that primarily targets the triceps, with the biceps, front deltoids, and upper chest (clavicular head) assisting. Performed on your knees with the hands close together in a diamond shape, it scales down the full diamond push-up so you can build triceps and pushing strength before progressing.
Diamond Push-up (on knees): So führst du sie aus
- 1Kneel on the floor and place your hands under your chest, bringing your thumbs and index fingers together so they form a diamond or triangle shape.
- 2Walk your knees back until your body forms a straight line from your head through your hips to your knees, and brace your core and glutes.
- 3Keep your knees on the floor as the pivot point and lift your feet so your shins are off the ground.
- 4Lower your chest toward your hands under control, keeping your elbows tucked close to your sides rather than flaring them out.
- 5Bring your chest down until it lightly touches or nearly touches the back of your hands.
- 6Press back up by extending your elbows, driving through your hands until your arms are fully straight.
- 7Keep your hips level and your body in one line throughout, then complete your reps.
Technik-Tipps
- Keep your elbows tracking close to your ribs on every rep — this is what shifts the work onto the triceps.
- Squeeze your glutes and brace your core so your hips don't sag or pike, keeping a straight line from head to knees.
- Place a folded towel or pad under your knees for comfort if the floor is hard.
- Move at a controlled tempo, lowering for about two seconds and pressing up with intent rather than rushing the reps.
Häufige Fehler
- Flaring the elbows out wide, which moves tension onto the shoulders and chest and takes work away from the triceps.
- Letting the hips sag toward the floor, which strains the lower back and removes core tension.
- Cutting the range short and not lowering the chest near the hands, which reduces the triceps stretch and the training effect.
- Spreading the hands too far apart so they no longer form a diamond, turning it into a standard push-up that no longer emphasizes the triceps.
Häufig gestellte Fragen
What muscles does the diamond push-up on knees work?
It primarily works the triceps, with the biceps, front deltoids, and upper chest (clavicular head) assisting as synergists.
Is the diamond push-up on knees good for beginners?
Yes. Dropping to your knees reduces the load your arms have to press, making it an accessible way to build triceps strength before attempting the full diamond push-up.
How is it different from a regular push-up?
The hands sit close together in a diamond shape under the chest instead of shoulder-width apart, which keeps the elbows tucked and shifts most of the effort onto the triceps.
How many sets and reps should I do?
Three sets of 8 to 15 reps is a sensible starting range. Once you can complete the higher end with clean form, progress toward the full diamond push-up on your toes.
