Kneeling Diamond Push

Pro Tip

If your knees hurt, try using a mat or other soft object like a towel to cushion them.

How To

Position yourself with your knees bent and rested on the ground while placing your hands in a diamond formation underneath your chest.
Exhale and raise yourself up by extending your arms and pivoting at your knee.
Continue until your arms are fully extended, while keeping your hips from dropping.
Inhale and allow your arms to bend, lowering yourself down and returning to the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.