How to Do Diamond Push Up (On Knees)

Diamond Push Up (On Knees) is a triceps exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Diamond Push Up (On Knees)

  1. 01Place the hands on the floor under the chest with the index fingers and thumbs touching to form a diamond shape.
  2. 02Set the knees on the floor with the feet elevated or resting, creating a straight line from the head to the knees.
  3. 03Lower the chest toward the hands by tucking the elbows close to the ribs.
  4. 04Press through the palms to extend the elbows fully at the top.
  5. 05Inhale on the way down and exhale during the upward phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Diamond Push Up (On Knees)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches, tuck the pelvis under to maintain a straight line from the head to the knees.

Same coaching engine used inside the A90 app

05 / FAQ

Diamond Push Up (On Knees) questions

What muscles does Diamond Push Up (On Knees) work?

Diamond Push Up (On Knees) is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Diamond Push Up (On Knees) correctly?

Place the hands on the floor under the chest with the index fingers and thumbs touching to form a diamond shape. Set the knees on the floor with the feet elevated or resting, creating a straight line from the head to the knees. Lower the chest toward the hands by tucking the elbows close to the ribs. Press through the palms to extend the elbows fully at the top. Inhale on the way down and exhale during the upward phase.

What is the A90 coach tip for Diamond Push Up (On Knees)?

If the lower back arches, tuck the pelvis under to maintain a straight line from the head to the knees.

Is Diamond Push Up (On Knees) suitable for beginners?

Diamond Push Up (On Knees) is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Diamond Push Up (On Knees)?

No. Diamond Push Up (On Knees) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes diamond push up (on knees) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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