Diamond Push Up vs Standing Fly
Which one fits your Chest workout plan?
Contents
Standing Fly is the easier place to start — difficulty 1 of 5 vs 4. Compare Chest form cues and when to progress.
Compare the benefits of Diamond Push Up and Standing Fly and pick the one that fits your Chest workout.
Diamond Push Up vs Standing Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Fly more often — 1,148 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Diamond Push Up and Standing 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 Fly Differ
| What differs | Diamond Push Up | Standing Fly |
|---|---|---|
| Muscles worked | chest and triceps | |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 696 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Standing 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 Standing Fly work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Standing Fly loads .
What equipment do Diamond Push Up and Standing Fly need?
Diamond Push Up needs bodyweight only, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Diamond Push Up once your form holds up.
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