Bench Cable Fly vs Diamond Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Diamond Push Up more often — 696 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Diamond Push Up and pick the one that fits your Chest workout.
Bench Cable Fly vs Diamond Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Diamond Push Up more often — 696 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly 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 Bench Cable Fly and Diamond Push Up Differ
| What differs | Bench Cable Fly | Diamond Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 49 sessions | 696 sessions |
How to Do Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly 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, Bench Cable Fly or Diamond Push Up?
Planfit users log Diamond Push Up more often — 696 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Cable Fly and Diamond Push Up work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Diamond Push Up loads chest and triceps.
What equipment do Bench Cable Fly and Diamond Push Up need?
Bench Cable Fly needs a machine, and Diamond Push Up needs bodyweight only.
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