Dumbbell Fly vs Diamond Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 696. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Diamond Push Up and pick the one that fits your Chest workout.
Dumbbell Fly vs Diamond Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Dumbbell Fly and Diamond Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Diamond Push Up Differ
| What differs | Dumbbell Fly | Diamond Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest and triceps |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 696 sessions |
How to Do Dumbbell Fly
Dumbbell Fly Muscles Worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and switch to another exercise.
- 3. Be careful not to fully extend your arms.
For a full Dumbbell Fly guide with alternatives and benefits, see the Dumbbell Fly exercise guide.
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.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Diamond Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 696 for Diamond Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Diamond Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Diamond Push Up loads chest and triceps.
What equipment do Dumbbell Fly and Diamond Push Up need?
Dumbbell Fly needs a dumbbell, and Diamond Push Up needs bodyweight only.
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