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Exercise 40

Knee-Supported Diamond Push-Up

Push-up variation that works the core, chest, triceps, and shoulders while keeping the torso stable during the descent and ascent.

CoreChestShouldersTriceps
Athletic Station visual preview for Knee-Supported Diamond Push-Up
Visual preview • Athletic Station

How to perform it

  1. Lie face down on the mat and place your knees on the floor.
  2. Place your hands in front of your chest close to each other, creating a narrow base of support.
  3. Throughout the set, keep your arms aligned, abs engaged, and body stable from your head to your knees.
  4. Begin by bending your elbows and lowering your torso toward your hands with control.
  5. Keep your elbows closer to your body during the descent.
  6. Push through the floor to return to the starting position, extending your arms without losing posture.
  7. Exhale as you push up and inhale as you lower.
  8. Repeat with control without allowing your hips to sag or rise excessively.

What you should feel

Greater activation of the triceps, chest, and shoulders, with the core helping stabilize the body. The muscular effort should remain controlled, without pain in the wrists, shoulders, or lower back.

Groups mentioned in the description

CoreChestShouldersTriceps

Exercise questions

How do you perform Knee-Supported Diamond Push-Up?

Lie face down on the mat and place your knees on the floor. Place your hands in front of your chest close to each other, creating a narrow base of support. Throughout the set, keep your arms aligned, abs engaged, and body stable from your head to your knees. Begin by bending your elbows and lowering your torso toward your hands with control. Keep your elbows closer to your body during the descent. Push through the floor to return to the starting position, extending your arms without losing posture. Exhale as you push up and inhale as you lower. Repeat with control without allowing your hips to sag or rise excessively.

What does Knee-Supported Diamond Push-Up work?

Push-up variation that works the core, chest, triceps, and shoulders while keeping the torso stable during the descent and ascent.

What should you feel during Knee-Supported Diamond Push-Up?

Greater activation of the triceps, chest, and shoulders, with the core helping stabilize the body. The muscular effort should remain controlled, without pain in the wrists, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.