Bench Press vs Diamond Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 696. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Press and Diamond Push Up and pick the one that fits your Chest workout.
Bench Press vs Diamond Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Bench Press 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 Press and Diamond Push Up Differ
| What differs | Bench Press | Diamond Push Up |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 696 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Bench Press guide with alternatives and benefits, see the Bench Press 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 Press or Diamond Push Up?
Planfit users log Bench Press more often — 38,526 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 Bench Press and Diamond Push Up work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Diamond Push Up loads chest and triceps.
What equipment do Bench Press and Diamond Push Up need?
Bench Press needs a barbell, and Diamond Push Up needs bodyweight only.
Which is easier to start with?
Bench Press is the easier place to start. Move to Diamond Push Up once your form holds up.
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