Diamond Push Ups Strength Standards for Men and Women
Discover how your Diamond Push Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Diamond Push Ups Strength Level
Calculate Your Diamond Push Ups Strength
Diamond Push Ups Rep Standards
Compare your Diamond Push Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 8 |
| Intermediate | 24 |
| Advanced | 43 |
| Elite | 64 |
Diamond Push Ups Standards by Bodyweight
Find the Diamond Push Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 7 | 22 | 42 | 64 |
| 120 lbs | < 1 | 8 | 23 | 42 | 63 |
| 130 lbs | < 1 | 9 | 24 | 42 | 62 |
| 140 lbs | < 1 | 10 | 24 | 42 | 62 |
| 150 lbs | < 1 | 10 | 25 | 42 | 61 |
| 160 lbs | < 1 | 11 | 25 | 41 | 59 |
| 170 lbs | < 1 | 11 | 25 | 41 | 58 |
| 180 lbs | < 1 | 11 | 25 | 40 | 57 |
| 190 lbs | < 1 | 11 | 25 | 40 | 56 |
| 200 lbs | 1 | 12 | 25 | 39 | 55 |
| 210 lbs | 1 | 12 | 24 | 39 | 54 |
| 220 lbs | 2 | 12 | 24 | 38 | 53 |
| 230 lbs | 2 | 12 | 24 | 37 | 52 |
| 240 lbs | 2 | 12 | 23 | 37 | 51 |
| 250 lbs | 2 | 12 | 23 | 36 | 50 |
| 260 lbs | 2 | 12 | 23 | 35 | 49 |
| 270 lbs | 2 | 11 | 22 | 35 | 48 |
| 280 lbs | 2 | 11 | 22 | 34 | 47 |
| 290 lbs | 2 | 11 | 22 | 34 | 46 |
| 300 lbs | 2 | 11 | 21 | 33 | 45 |
| 310 lbs | 2 | 11 | 21 | 32 | 44 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 3 | 22 | 47 |
| 100 lbs | < 1 | < 1 | 7 | 26 | 50 |
| 110 lbs | < 1 | < 1 | 10 | 29 | 52 |
| 120 lbs | < 1 | < 1 | 12 | 31 | 54 |
| 130 lbs | < 1 | < 1 | 14 | 33 | 55 |
| 140 lbs | < 1 | < 1 | 16 | 35 | 55 |
| 150 lbs | < 1 | 3 | 17 | 36 | 56 |
| 160 lbs | < 1 | 5 | 19 | 36 | 56 |
| 170 lbs | < 1 | 6 | 19 | 37 | 56 |
| 180 lbs | < 1 | 7 | 20 | 37 | 56 |
| 190 lbs | < 1 | 8 | 21 | 38 | 56 |
| 200 lbs | < 1 | 8 | 21 | 38 | 55 |
| 210 lbs | < 1 | 9 | 22 | 38 | 55 |
| 220 lbs | < 1 | 9 | 22 | 38 | 55 |
| 230 lbs | < 1 | 10 | 22 | 38 | 54 |
| 240 lbs | < 1 | 10 | 23 | 38 | 54 |
| 250 lbs | < 1 | 10 | 23 | 37 | 53 |
| 260 lbs | < 1 | 11 | 23 | 37 | 52 |
Diamond Push Ups Standards by Age
Discover how Diamond Push Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 17 | 33 | 52 |
| 20 | < 1 | 8 | 23 | 42 | 63 |
| 25 | < 1 | 9 | 25 | 44 | 65 |
| 30 | < 1 | 9 | 25 | 44 | 65 |
| 35 | < 1 | 9 | 25 | 44 | 65 |
| 40 | < 1 | 9 | 25 | 44 | 65 |
| 45 | < 1 | 8 | 22 | 40 | 61 |
| 50 | < 1 | 6 | 19 | 36 | 55 |
| 55 | < 1 | 3 | 15 | 31 | 49 |
| 60 | < 1 | < 1 | 12 | 26 | 42 |
| 65 | < 1 | < 1 | 9 | 21 | 35 |
| 70 | < 1 | < 1 | 5 | 16 | 29 |
| 75 | < 1 | < 1 | < 1 | 11 | 23 |
| 80 | < 1 | < 1 | < 1 | 8 | 17 |
| 85 | < 1 | < 1 | < 1 | 4 | 13 |
| 90 | < 1 | < 1 | < 1 | < 1 | 9 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 9 | 27 | 50 |
| 20 | < 1 | < 1 | 13 | 36 | 61 |
| 25 | < 1 | < 1 | 14 | 37 | 63 |
| 30 | < 1 | < 1 | 14 | 37 | 63 |
| 35 | < 1 | < 1 | 14 | 37 | 63 |
| 40 | < 1 | < 1 | 14 | 37 | 63 |
| 45 | < 1 | < 1 | 12 | 34 | 59 |
| 50 | < 1 | < 1 | 10 | 30 | 53 |
| 55 | < 1 | < 1 | 8 | 26 | 47 |
| 60 | < 1 | < 1 | 5 | 21 | 41 |
| 65 | < 1 | < 1 | < 1 | 16 | 34 |
| 70 | < 1 | < 1 | < 1 | 12 | 28 |
| 75 | < 1 | < 1 | < 1 | 8 | 22 |
| 80 | < 1 | < 1 | < 1 | 5 | 16 |
| 85 | < 1 | < 1 | < 1 | < 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 9 |
Diamond Push Ups Overview
Diamond Push Ups are a bodyweight exercise targeting the triceps and chest, performed by placing the hands close together to form a diamond shape and lowering the body in a push-up motion.
Muscles Worked
Equipment Needed
None
How To Perform the Diamond Push Ups
- Start in a standard push-up position with your body straight and hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers touching.
- Engage your core and keep your body in a straight line from head to heels.
- Inhale as you lower your chest towards your hands by bending your elbows, keeping them close to your body.
- Lower until your chest nearly touches your hands, ensuring your elbows do not flare out.
- Exhale as you push back up to the starting position, fully extending your elbows.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Diamond Push Ups for proper technique and tips.
Pro Tips for Diamond Push Ups
- Keep your core engaged to maintain a straight body line.
- Avoid letting your elbows flare out to reduce strain on the shoulders.
- If you find it too challenging, start with knee diamond push-ups or perform them on an elevated surface.
Diamond Push Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Diamond Push Ups?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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