Skip to content
Diamond Push Ups strength standards

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.

Check My Level Estimate Your 1RM Methodology

How Many Diamond Push Ups Should You Be Able to Do?

Diamond Push Ups rep targets for a 180 lb man, by training level:

Beginner< 1
Novice10 reps
Intermediate24 reps
Advanced39 reps
Elite56 reps

Diamond Push Ups Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Diamond Push Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Diamond Push Ups Standards by Age

How the Diamond Push Ups standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Diamond Push Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Diamond Push Ups Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 24 Diamond Push Ups is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Diamond Push Ups Strength Levels Mean

Beginner

You are working toward your first full-range reps. Incline or knee versions are the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Diamond Push Ups

Tier-specific training recommendations to move your Diamond Push Ups to the next level.

Beginner → Novice Your First Full Reps
  • Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
  • Lower the incline step by step as those reps get easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the bottom.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Diamond Push Ups

Diamond Push Ups demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Core, Chest
Equipment None
Difficulty Advanced
Type Compound
  1. 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.
  2. Engage your core and keep your body in a straight line from head to heels.
  3. Inhale as you lower your chest towards your hands by bending your elbows, keeping them close to your body.
  4. Lower until your chest nearly touches your hands, ensuring your elbows do not flare out.
  5. Exhale as you push back up to the starting position, fully extending your elbows.
  6. Repeat for the desired number of repetitions.

Tips

  • 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.

Read the complete Diamond Push Ups guide on FitnessVolt →

Where Do These Diamond Push Ups Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Diamond Push Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Diamond Push Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Diamond Push Ups number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Diamond Push Ups after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Diamond Push Ups table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.