Chest · Bodyweight
Knee Diamond Push-up
How to do the knee 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
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a knee push-up position with your hands forming a diamond shape under your chest. Lower yourself down, keeping elbows close, then press back up, focusing on your triceps
- 1Feel your triceps working as you perform diamond push-ups from your knees
- 2Keep your core tight and body in a straight line from head to knees
- 3Lower until your chest nearly touches your hands and press back up
Common mistakes
- Avoid letting your hips drop or pike
- Don't flail your elbows; keep them close to your sides
- Avoid craning your neck; keep it neutral
Muscles worked
The knee diamond push-up mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the knee 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 April 2026.