Instructions

1

Begin in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, core engaged, and legs together or hip-width apart

2

Prepare by tightening your core, glutes, and leg muscles to maintain a rigid body position. Ensure shoulders are directly over wrists and your gaze is directed slightly forward to maintain neutral spine alignment

3

Lower your body by bending at the elbows, allowing them to track at approximately 45 degrees away from the body. Descend in a controlled manner until your chest nearly touches the ground or reaches a 90-degree angle at the elbows

4

Press through your palms and extend your elbows to drive your body back to the starting plank position. Maintain core tension throughout and avoid sagging hips or hyperextending at the top of the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Diamond Push-up on knees is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

To maximize the Diamond Push-up on knees , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell Diamond Push-up on knees
Cable Diamond Push-up on knees
Banded Diamond Push-up on knees

Beginner Tips

If you are new to the Diamond Push-up on knees , focus on mastering the movement pattern with zero weight before adding Body weight.

Diamond Push-up on knees