Knee diamond pushup

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Technique

1. Get on your hands and knees, with your hands close together and your thighs aligned with your trunk (no bending at the hips).
2. Bend your arms and go all the way down until your chest lightly touches your hands.
3. Push yourself back to the starting position.

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Form tips

• Form a straight line from the shoulders to the knees: no bending at the hips.
• Keep your Abs engaged and a posterior Pelvic tilt.
• Keep your head neutral (do not crane forward).
• Keep your elbows close to the body on the way down; do not let them flare out.
• Push your shoulders forward at the top ( Shoulder protraction).

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Rectus abdominis
• External oblique
• Internal oblique

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Equipment

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Appears in

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Progressions

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