What is a good Diamond Push Ups?
For a 180 lb male, an Intermediate Diamond Push Ups is about 24 reps. Advanced starts around 39 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Diamond Push Ups for a 180 lb male is about 24 reps. Use the calculator below to convert your own Diamond Push Ups into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 39 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Diamond Push Ups? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Diamond Push Ups Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 24 Diamond Push Ups in one set, which is an Intermediate result. An advanced lifter does 39+, and an elite lifter reaches 56 or more.
Diamond Push Ups rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 24 Diamond Push Ups at an Intermediate level, while a 140 lb woman should do about 15.
By age: at an Intermediate level a 30 year old does about 24 Diamond Push Ups, dropping to about 18 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Diamond Push Ups?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Diamond Push Ups entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Diamond Push Ups?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 6 | 21 | 41 | 63 |
| 120 | < 1 | 7 | 22 | 41 | 62 |
| 130 | < 1 | 8 | 23 | 41 | 61 |
| 140 | < 1 | 9 | 23 | 41 | 61 |
| 150 | < 1 | 9 | 24 | 41 | 60 |
| 160 | < 1 | 10 | 24 | 40 | 58 |
| 170 | < 1 | 10 | 24 | 40 | 57 |
| 180 | < 1 | 10 | 24 | 39 | 56 |
| 190 | < 1 | 10 | 24 | 39 | 55 |
| 200 | 1 | 11 | 24 | 38 | 54 |
| 210 | 1 | 11 | 23 | 38 | 53 |
| 220 | 2 | 11 | 23 | 37 | 52 |
| 230 | 2 | 11 | 23 | 36 | 51 |
| 240 | 2 | 11 | 22 | 36 | 50 |
| 250 | 2 | 11 | 22 | 35 | 49 |
| 260 | 2 | 11 | 22 | 34 | 48 |
| 270 | 2 | 10 | 21 | 34 | 47 |
| 280 | 2 | 10 | 21 | 33 | 46 |
| 290 | 2 | 10 | 21 | 33 | 45 |
| 300 | 2 | 10 | 20 | 32 | 44 |
| 310 | 2 | 10 | 20 | 31 | 43 |
| 90 | < 1 | < 1 | 2 | 21 | 46 |
| 100 | < 1 | < 1 | 6 | 25 | 49 |
| 110 | < 1 | < 1 | 9 | 28 | 51 |
| 120 | < 1 | < 1 | 11 | 30 | 53 |
| 130 | < 1 | < 1 | 13 | 32 | 54 |
| 140 | < 1 | < 1 | 15 | 34 | 54 |
| 150 | < 1 | 2 | 16 | 35 | 55 |
| 160 | < 1 | 4 | 18 | 35 | 55 |
| 170 | < 1 | 5 | 18 | 36 | 55 |
| 180 | < 1 | 6 | 19 | 36 | 55 |
| 190 | < 1 | 7 | 20 | 37 | 55 |
| 200 | < 1 | 7 | 20 | 37 | 54 |
| 210 | < 1 | 8 | 21 | 37 | 54 |
| 220 | < 1 | 8 | 21 | 37 | 54 |
| 230 | < 1 | 9 | 21 | 37 | 53 |
| 240 | < 1 | 9 | 22 | 37 | 53 |
| 250 | < 1 | 9 | 22 | 36 | 52 |
| 260 | < 1 | 10 | 22 | 36 | 51 |
Is Your Diamond Push Ups Good?
A quick read on what counts as a good Diamond Push Ups at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Diamond Push Ups is about 24 reps. Advanced lifters hit 39 reps, and Elite is 56 reps.
Women (140 lb): a good (Intermediate) Diamond Push Ups is about 15 reps. Advanced lifters hit 34 reps, and Elite is 54 reps.
Diamond Push Ups Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 24 reps at an Intermediate level.
Women: a 140 lb female should do about 15 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 24 reps, and a 220 lb lifter does about 23 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 24 reps, while by age 50 the Intermediate standard is about 18 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Diamond Push Ups Strength?
How Diamond Push Ups standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 16 | 32 | 51 |
| 20 | < 1 | 7 | 22 | 41 | 62 |
| 25 | < 1 | 8 | 24 | 43 | 64 |
| 30 | < 1 | 8 | 24 | 43 | 64 |
| 35 | < 1 | 8 | 24 | 43 | 64 |
| 40 | < 1 | 8 | 24 | 43 | 64 |
| 45 | < 1 | 7 | 21 | 39 | 60 |
| 50 | < 1 | 5 | 18 | 35 | 54 |
| 55 | < 1 | 2 | 14 | 30 | 48 |
| 60 | < 1 | < 1 | 11 | 25 | 41 |
| 65 | < 1 | < 1 | 8 | 20 | 34 |
| 70 | < 1 | < 1 | 4 | 15 | 28 |
| 75 | < 1 | < 1 | < 1 | 10 | 22 |
| 80 | < 1 | < 1 | < 1 | 7 | 16 |
| 85 | < 1 | < 1 | < 1 | 3 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
| 15 | < 1 | < 1 | 8 | 26 | 49 |
| 20 | < 1 | < 1 | 12 | 35 | 60 |
| 25 | < 1 | < 1 | 13 | 36 | 62 |
| 30 | < 1 | < 1 | 13 | 36 | 62 |
| 35 | < 1 | < 1 | 13 | 36 | 62 |
| 40 | < 1 | < 1 | 13 | 36 | 62 |
| 45 | < 1 | < 1 | 11 | 33 | 58 |
| 50 | < 1 | < 1 | 9 | 29 | 52 |
| 55 | < 1 | < 1 | 7 | 25 | 46 |
| 60 | < 1 | < 1 | 4 | 20 | 40 |
| 65 | < 1 | < 1 | < 1 | 15 | 33 |
| 70 | < 1 | < 1 | < 1 | 11 | 27 |
| 75 | < 1 | < 1 | < 1 | 7 | 21 |
| 80 | < 1 | < 1 | < 1 | 4 | 15 |
| 85 | < 1 | < 1 | < 1 | < 1 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
What Do Diamond Push Ups Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Diamond Push Ups, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Diamond Push Ups. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Diamond Push Ups technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
Stronger than 80% of lifters. You have optimized your Diamond Push Ups setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Stronger than 95% of lifters. Your Diamond Push Ups is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your Diamond Push Ups
Tier-specific training recommendations to move your Diamond Push Ups to the next level.
- Train the Diamond Push Ups 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the Diamond Push Ups.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your Diamond Push Ups under competition-style commands and judging.
How to Perform 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.
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.
Where Do These Diamond Push Ups Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Diamond Push Ups Good for Your Weight?
Use this page to compare your Diamond Push Ups against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Diamond Push Ups 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
