Diamond Push Up vs Lying Floor Fly
Maximizing Your Chest Workout Plan
Contents
Lying Floor Fly is the easier place to start — difficulty 2 of 5 vs 4. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Diamond Push Up and Lying Floor Fly for Better Comparison.
Planfit Users' Choice about Diamond Push Up vs Lying Floor Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Floor Fly more often — 1,118 sessions compared to 696 for Diamond Push Up.
Popularity is not the whole answer. Diamond Push Up and Lying Floor Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Diamond Push Up and Lying Floor Fly Differ
| What differs | Diamond Push Up | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest and triceps | |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 696 sessions | 1,118 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Diamond Push Up, alternative exercises, and its benefits, check it out here. Check out the Diamond Push Up Guide page of our blog!
How to Lying Floor Fly
Lying Floor Fly muscles worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Lying Floor Fly, alternative exercises, and its benefits, check it out here. Check out the Lying Floor Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Lying Floor Fly?
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 Lying Floor Fly work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Lying Floor Fly loads .
What equipment do Diamond Push Up and Lying Floor Fly need?
Diamond Push Up needs bodyweight only, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Diamond Push Up once your form holds up.
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