Chest · Bodyweight
on Knees Diamond Push-up
How to do the on knees diamond push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start on your knees with your hands close together under your chest, forming a diamond with your index fingers and thumbs. Keeping a straight line from knees to head, lower your chest to your hands, then press back up.
- 1Triceps working hard to press out of the bottom
- 2Elbows tracking close to your sides
- 3A straight line from knees to shoulders with the core engaged
Common mistakes
- Letting the elbows flare wide away from the body
- Sagging the hips or piking up
- Dropping the head and rounding the shoulders forward
Muscles worked
The on knees diamond push-up mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the on knees diamond push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.