Diamond Push Up vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Diamond Push Up more often — 696 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Diamond Push Up and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Diamond Push Up vs Standing Dumbbell 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 322 for Standing Dumbbell Fly.
What most people do isn't always what fits you. Diamond Push Up and Standing Dumbbell 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 Standing Dumbbell Fly Differ
| What differs | Diamond Push Up | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest and triceps | chest, biceps, and front delts |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 696 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Standing Dumbbell Fly?
Planfit users log Diamond Push Up more often — 696 sessions against 322 for Standing Dumbbell 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 Standing Dumbbell Fly work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Diamond Push Up and Standing Dumbbell Fly need?
Diamond Push Up needs bodyweight only, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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