Hammer Bench Press vs Diamond Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 696. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Diamond Push Up and pick the one that fits your Chest workout.
Hammer Bench Press vs Diamond Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hammer Bench Press more often — 2,765 sessions compared to 696 for Diamond Push Up.
What most people do isn't always what fits you. Hammer Bench Press 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 Hammer Bench Press and Diamond Push Up Differ
| What differs | Hammer Bench Press | Diamond Push Up |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 696 sessions |
How to Do Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press 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, Hammer Bench Press or Diamond Push Up?
Planfit users log Hammer Bench Press more often — 2,765 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 Hammer Bench Press and Diamond Push Up work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Diamond Push Up loads chest and triceps.
What equipment do Hammer Bench Press and Diamond Push Up need?
Hammer Bench Press needs a machine, and Diamond Push Up needs bodyweight only.
Which is easier to start with?
Diamond Push Up is the easier place to start. Move to Hammer Bench Press once your form holds up.
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