Diamond push-up (on knees)

Category

Triceps

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Triceps Brachii, Pectoralis Major

Secondary muscles

Deltoids

How to do it

1. Begin by kneeling on a mat with your hands close together under your chest on the floor, fingers forming a diamond shape (thumbs and index fingers touching).
2. Lean forward to shift your weight onto your hands while keeping your back straight and your core engaged.
3. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
4. Press through your hands to lift your body back up to the starting position, maintaining the alignment of your spine throughout the movement.

Form tips

• Ensure your elbows point back rather than flaring out to the sides to maximize triceps activation and minimize shoulder strain.
• Keep your head and neck in a neutral position, aligned with your spine, to avoid any unnecessary strain.
• Breathe in as you lower yourself and exhale as you push back up, using your breath to help power the movement.