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Horizontal Push Bodyweight Beginner Compound Video

How to do the Diamond Push Ups on Knees

Primary: Chest · also works Triceps, Shoulders.

Diamond Push Ups on Knees are a beginner-level strength exercise focused on working the chest, triceps, and shoulders. This variation involves placing the knees on the ground, making it easier for those who are building up strength or perfecting their form. It's a great exercise for those looking to improve upper body strength without the need for any equipment.

Demo video: Diamond Push Ups on Knees · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start in a modified push-up position with your knees on the ground and hands placed close together under your chest with your index fingers and thumbs touching to form a diamond shape.

  2. 2

    Keep your core tight and your body in a straight line from your head to your knees.

  3. 3

    Lower yourself by bending your elbows out to the sides until your chest nearly touches your hands, then push yourself back up to the starting position.

Coaching cues

  • Ensure that your hands stay under your chest and not too far forward or back.
  • Keep your body in a straight line from head to knees to maintain proper form and engage your core.
  • Focus on slow and controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.

Sets, reps and where it fits

Muscle

3–4 × 12–20

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 12–20

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Diamond Push Ups on Knees alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Incline Push-UpBodyweight · beginner Knee Push-UpBodyweight · beginner Push-UpBodyweight · beginner Decline Push-UpBodyweight · intermediate Diamond Push-UpBodyweight · intermediate DipBodyweight · intermediate

Frequently asked questions

What muscles does the Diamond Push Ups on Knees work?

Primary: Chest. Secondary: Chest, Triceps, Shoulders

How many sets and reps of Diamond Push Ups on Knees should I do?

For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Diamond Push Ups on Knees?

Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.

Is the Diamond Push Ups on Knees good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.