Diamond Push-up (on knees)
Builds triceps strength and pushing power. It helps with push ups, bench press, and everyday pushing movements.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Start in a push-up position on your knees and place your hands together under your chest so your thumbs and index fingers form a diamond.
- 02
Extend your body in a straight line from your shoulders to your knees, brace your core, and keep your glutes aligned.
- 03
Lower your chest under control toward your hands by bending your elbows close to your body.
- 04
Push yourself back up by straightening your arms and keep your core braced throughout the movement.
Beginner's guide
§ 03 · GuideBuilds triceps strength and pushing power. It helps with push ups, bench press, and everyday pushing movements.
You should feel it in your triceps, chest, and a bit in your shoulders. It should not be felt mainly in your wrists or lower back.
A common mistake is letting the elbows flare out. Keep them close to your sides and brace your core throughout the movement.
How to get started at the gym
§ 04 · SisuLiftDiamond Push-up (on knees) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your sides to place more load on your triceps. The narrow hand position makes the exercise more challenging than a standard push-up.
The diamond push-up places a strong emphasis on the triceps.
More exercises: Triceps
§ 06 · Same muscles
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