Diamond Push Up vs Close Grip Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Diamond Push Up is the easier place to start — difficulty 4 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of Diamond Push Up and Close Grip Dumbbell Bench Press and pick the one that fits your Chest workout.
Diamond Push Up vs Close Grip 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 615 for Close Grip Dumbbell Bench Press.
What most people do isn't always what fits you. Diamond Push Up and Close Grip 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 Close Grip Dumbbell Bench Press Differ
| What differs | Diamond Push Up | Close Grip 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 | 615 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 Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Tips
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
For a full Close Grip Dumbbell Bench Press guide with alternatives and benefits, see the Close Grip Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Close Grip Dumbbell Bench Press?
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 Close Grip Dumbbell Bench Press work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Close Grip Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Diamond Push Up and Close Grip Dumbbell Bench Press need?
Diamond Push Up needs bodyweight only, and Close Grip Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
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