Diamond Push Up vs Weighted Dips
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 Weighted Dips and pick the one that fits your Chest workout.
Diamond Push Up vs Weighted Dips: 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 371 for Weighted Dips.
What most people do isn't always what fits you. Diamond Push Up and Weighted Dips 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 Weighted Dips Differ
| What differs | Diamond Push Up | Weighted Dips |
|---|---|---|
| Muscles worked | chest and triceps | chest, triceps, and front delts |
| Equipment | bodyweight only | a dip bar |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 696 sessions | 371 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 Weighted Dips
Weighted Dips Muscles Worked: Chest
Form
- 1. Please slowly lower down while keeping your shoulders fixed down.
- 2. If you go down too much, you may injure your shoulders, so please gradually increase your range of motion.
- 3. Return to the starting position while engaging your core.
Coach's Tips
- 1. This is a very advanced exercise, so please try it when dips are too easy for you.
- 2. Be careful not to go down too much, as it can injure your shoulders.
For a full Weighted Dips guide with alternatives and benefits, see the Weighted Dips exercise guide.
Frequently Asked Questions
Which is better for Chest, Diamond Push Up or Weighted Dips?
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 Weighted Dips work the same muscles?
Not quite. Diamond Push Up loads chest and triceps, and Weighted Dips loads chest, triceps, and front delts.
What equipment do Diamond Push Up and Weighted Dips need?
Diamond Push Up needs bodyweight only, and Weighted Dips needs a dip bar.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Weighted Dips once your form holds up.
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