Diamond Push Up vs Incline Hammer 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 Incline Hammer Bench Press and pick the one that fits your Chest workout.
Diamond Push Up vs Incline Hammer 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 458 for Incline Hammer Bench Press.
What most people do isn't always what fits you. Diamond Push Up and Incline Hammer 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 Incline Hammer Bench Press Differ
| What differs | Diamond Push Up | Incline Hammer Bench Press |
|---|---|---|
| Muscles worked | chest and triceps | chest, triceps, and front delts |
| Equipment | bodyweight only | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 696 sessions | 458 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 Incline Hammer Bench Press
Incline Hammer Bench Press Muscles Worked: Chest
Form
- 1. Push the machine handle up and forward while slowly extending your arms.
- 2. Raise it until your arms are almost straight and the handle gets close to your chest, then pause for a moment.
- 3. Slowly bend your elbows and gently lower the handle back to the starting position.
- 4. Control the movement so that both arms move at the same speed and repeat.
Coach's Tips
- 1. Stop with a slight allowance rather than completely locking your arms.
- 2. Keep your shoulders down by pressing your back against the bench completely.
- 3. Push the handle straight ahead to avoid bending your wrists.
For a full Incline Hammer Bench Press guide with alternatives and benefits, see the Incline Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Incline Hammer 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 Incline Hammer Bench Press work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Incline Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Diamond Push Up and Incline Hammer Bench Press need?
Diamond Push Up needs bodyweight only, and Incline Hammer Bench Press needs a machine.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Incline Hammer Bench Press once your form holds up.
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