Knee Push Up vs Diamond Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 696. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Diamond Push Up and pick the one that fits your Chest workout.
Knee Push Up vs Diamond Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Knee Push Up and Diamond Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Knee Push Up and Diamond Push Up Differ
| What differs | Knee Push Up | Diamond Push Up |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 696 sessions |
How to Do Knee Push Up
Knee Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Knee Push Up guide with alternatives and benefits, see the Knee Push Up exercise guide.
How to Do Diamond Push Up
Diamond Push Up Muscles Worked: Chest
Form
- 1. Please lower until your chest is just about to touch your hands.
- 2. Engage your arms and return to the starting position.
Coach's Tips
- 1. Please go down only as far as you can without straining your elbows.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Diamond Push Up guide with alternatives and benefits, see the Diamond Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Diamond Push Up?
Planfit users log Knee Push Up more often — 2,891 sessions against 696 for Diamond Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Knee Push Up and Diamond Push Up work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Diamond Push Up loads chest and triceps.
What equipment do Knee Push Up and Diamond Push Up need?
Knee Push Up needs bodyweight only, and Diamond Push Up needs bodyweight only.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Diamond Push Up once your form holds up.
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