Diamond Push Up vs Chest Fly and Push Up
Which one fits your Chest workout plan?
Contents
Chest Fly and Push Up is the easier place to start — difficulty 2 of 5 vs 4. Compare Chest form cues and when to progress.
Compare the benefits of Diamond Push Up and Chest Fly and Push Up and pick the one that fits your Chest workout.
Diamond Push Up vs Chest Fly and Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Chest Fly and Push Up more often — 1,111 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Diamond Push Up and Chest Fly and 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 Diamond Push Up and Chest Fly and Push Up Differ
| What differs | Diamond Push Up | Chest Fly and Push Up |
|---|---|---|
| Muscles worked | chest and triceps | chest, triceps, and front delts |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 696 sessions | 1,111 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 Chest Fly and Push Up
Chest Fly and Push Up Muscles Worked: Chest
Form
- 1. Bring your palms together so that your elbows touch in front of your body.
- 2. In that position, raise your arms up towards the sky.
- 3. Return to the original position.
Coach's Tips
- Be careful not to strain your shoulders.
For a full Chest Fly and Push Up guide with alternatives and benefits, see the Chest Fly and Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Chest Fly and Push Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Diamond Push Up and Chest Fly and Push Up work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Chest Fly and Push Up loads chest, triceps, and front delts.
What equipment do Diamond Push Up and Chest Fly and Push Up need?
Diamond Push Up needs bodyweight only, and Chest Fly and Push Up needs bodyweight only.
Which is easier to start with?
Chest Fly and Push Up is the easier place to start. Move to Diamond Push Up once your form holds up.
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