Diamond Push Up vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Diamond Push Up more often — 696 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Diamond Push Up and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Diamond Push Up vs Alternate Dumbbell Bench Press: 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 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Diamond Push Up and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Diamond Push Up and Alternate Dumbbell Bench Press Differ
| What differs | Diamond Push Up | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest and triceps | chest, triceps, and front delts |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 696 sessions | 3 sessions |
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.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Alternate Dumbbell Bench Press?
Planfit users log Diamond Push Up more often — 696 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Diamond Push Up and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Diamond Push Up and Alternate Dumbbell Bench Press need?
Diamond Push Up needs bodyweight only, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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