How To Do Knee Diamond Push Ups
Knee diamond push ups are a variation of the traditional push up that targets the triceps and chest while being easier on the shoulders. This exercise is performed on your knees, with your hands positioned close together to form a diamond shape. Proper form is crucial to maximize effectiveness and prevent injury.
Step-by-Step Guide to Properly Execute Knee Diamond Push Ups
Starting Position
Begin by kneeling on the floor with your knees hip-width apart. Place your hands on the ground directly under your chest, with your thumbs and index fingers touching to form a diamond shape. Keep your back straight and engage your core.
Lowering Phase
Bend your elbows and lower your body towards the ground while keeping your elbows close to your sides. Aim to bring your chest down to the diamond shape formed by your hands. Maintain a straight line from your head to your knees throughout the movement.
Pushing Phase
Push through your palms to raise your body back to the starting position. Focus on squeezing your triceps and chest as you lift. Ensure that your body remains in a straight line and your core is engaged.
Finishing Position
Return to the starting position and pause briefly before beginning the next repetition. Keep your movements controlled and avoid letting your hips sag or rise excessively.
Knee Diamond Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1 minute rest, 2 times per week
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3 times per week
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4 times per week
What Are The Benefits Of Knee Diamond Push Ups
- Targets triceps and chest muscles
- Improves upper body strength
- Enhances core stability
- Builds endurance for traditional push ups
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows out: Keep elbows close to your body during the movement.
- Rushing through reps: Perform each repetition slowly and with control.
Similar Exercises To Try For Your Workout.
FAQ About Knee Diamond Push Ups
Knee diamond push-ups are great for building strength in your chest, triceps, and shoulders. They focus on the inner part of your chest because of the hand position. Doing them on your knees makes it easier, so you can work on your form and strength without straining too much. They are a good exercise for beginners looking to improve upper body strength.
To do knee diamond push-ups, start on your knees with your hands close together, forming a diamond shape with your thumbs and index fingers. Keep your back straight and your core tight. Lower your chest towards your hands while bending your elbows. Push back up to the starting position. Make sure your elbows stay close to your body throughout the movement. Focus on controlled movements for better results.
Knee diamond push-ups mainly target your triceps, which are the muscles at the back of your upper arms. They also work your chest and shoulders. By bringing your hands close together in a diamond shape, you focus more on the triceps than in regular push-ups. This exercise helps build strength in your arms and upper body.
Yes, knee diamond push-ups can help improve your upper body strength. They target your chest, triceps, and shoulders. By doing them regularly, you build strength in these areas. Since you are on your knees, it is easier than regular push-ups, making it a good choice for beginners. As you get stronger, you can progress to full diamond push-ups for more challenge.
