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Diamond Pushups Standards (lb)

Diamond pushups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our diamond pushups standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Diamond Pushups Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 68 x0.62 122 x1.11 195 x1.77 284 x2.59 386 x3.51
120 81 x0.68 139 x1.16 217 x1.8 311 x2.59 416 x3.47
130 95 x0.73 156 x1.2 238 x1.83 336 x2.58 446 x3.43
140 108 x0.77 173 x1.24 258 x1.84 360 x2.57 474 x3.38
150 121 x0.8 189 x1.26 278 x1.85 384 x2.56 500 x3.33
160 133 x0.83 205 x1.28 297 x1.86 406 x2.54 526 x3.29
170 146 x0.86 221 x1.3 316 x1.86 428 x2.52 551 x3.24
180 158 x0.88 236 x1.31 334 x1.85 449 x2.49 574 x3.19
190 170 x0.9 251 x1.32 351 x1.85 469 x2.47 597 x3.14
200 182 x0.91 265 x1.33 369 x1.84 489 x2.44 619 x3.1
210 194 x0.92 279 x1.33 385 x1.83 508 x2.42 641 x3.05
220 206 x0.93 293 x1.33 401 x1.82 526 x2.39 662 x3.01
230 217 x0.94 307 x1.33 417 x1.81 545 x2.37 682 x2.97
240 228 x0.95 320 x1.33 432 x1.8 562 x2.34 702 x2.92
250 239 x0.96 333 x1.33 448 x1.79 579 x2.32 721 x2.88
260 250 x0.96 345 x1.33 462 x1.78 596 x2.29 739 x2.84
270 260 x0.96 358 x1.33 477 x1.76 612 x2.27 757 x2.81
280 271 x0.97 370 x1.32 491 x1.75 628 x2.24 775 x2.77
290 281 x0.97 382 x1.32 504 x1.74 644 x2.22 792 x2.73
300 291 x0.97 394 x1.31 518 x1.73 659 x2.2 809 x2.7
310 301 x0.97 405 x1.31 531 x1.71 674 x2.17 826 x2.66
All 123 202 304 428 565

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Diamond Pushups Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 23 x0.26 57 x0.63 108 x1.2 175 x1.95 255 x2.83
100 34 x0.34 72 x0.72 129 x1.29 202 x2.02 287 x2.87
110 45 x0.4 88 x0.8 150 x1.36 228 x2.07 318 x2.89
120 56 x0.47 104 x0.87 170 x1.42 253 x2.11 347 x2.89
130 68 x0.52 120 x0.92 190 x1.46 277 x2.13 375 x2.89
140 79 x0.57 135 x0.97 210 x1.5 301 x2.15 402 x2.87
150 91 x0.61 151 x1 229 x1.52 323 x2.15 428 x2.86
160 103 x0.64 166 x1.04 247 x1.54 345 x2.16 454 x2.83
170 115 x0.67 180 x1.06 265 x1.56 366 x2.15 478 x2.81
180 126 x0.7 195 x1.08 283 x1.57 387 x2.15 501 x2.78
190 138 x0.73 209 x1.1 300 x1.58 407 x2.14 524 x2.76
200 149 x0.75 223 x1.12 317 x1.58 426 x2.13 546 x2.73
210 161 x0.76 237 x1.13 333 x1.59 445 x2.12 567 x2.7
220 172 x0.78 250 x1.14 349 x1.59 463 x2.11 588 x2.67
230 183 x0.79 264 x1.15 364 x1.58 481 x2.09 608 x2.64
240 193 x0.81 277 x1.15 380 x1.58 499 x2.08 628 x2.62
250 204 x0.82 289 x1.16 395 x1.58 516 x2.06 647 x2.59
260 215 x0.83 302 x1.16 409 x1.57 533 x2.05 666 x2.56
All 61 119 201 304 423

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 lifts + More Exercises

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Exercise Comparisons

Compare diamond pushups versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat One Arm Pull Ups Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Lunge Inverted Row Glute Ham Raise Glute Bridge Back Extension