Diamond Push Up vs Band Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Diamond Push Up more often — 696 sessions vs 239. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Diamond Push Up and Band Chest Fly and pick the one that fits your Chest workout.
Diamond Push Up vs Band Chest Fly: 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 239 for Band Chest Fly.
What most people do isn't always what fits you. Diamond Push Up and Band Chest Fly 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 Band Chest Fly Differ
| What differs | Diamond Push Up | Band Chest Fly |
|---|---|---|
| Muscles worked | chest and triceps | chest and biceps |
| Equipment | bodyweight only | a resistance band |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 696 sessions | 239 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 Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Band Chest Fly?
Planfit users log Diamond Push Up more often — 696 sessions against 239 for Band Chest Fly. 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 Band Chest Fly work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Band Chest Fly loads chest and biceps.
What equipment do Diamond Push Up and Band Chest Fly need?
Diamond Push Up needs bodyweight only, and Band Chest Fly needs a resistance band.
Which is easier to start with?
Band Chest Fly is the easier place to start. Move to Diamond Push Up once your form holds up.
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