Diamond Push-Ups vs Wide Grip Push Ups Strength Standards
Compare your diamond push-ups and wide grip push ups against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one strict continuous repetition result for each exercise. Use one continuous unassisted bodyweight diamond push-up set through controlled depth to full arm extension; use Count one continuous set of strict wide-grip reps.. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Diamond Push-Ups vs Wide Grip Push Ups Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Diamond Push-Ups vs Wide Grip Push Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Wide Grip Push Ups:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Diamond Push-Ups:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Wide Grip Push Ups:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 130 lb 59 kg | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Wide Grip Push Ups:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Diamond Push-Ups:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Wide Grip Push Ups:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 140 lb 63.5 kg | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Wide Grip Push Ups:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Diamond Push-Ups:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Wide Grip Push Ups:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 150 lb 68 kg | Diamond Push-Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Wide Grip Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Diamond Push-Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Wide Grip Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Diamond Push-Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Wide Grip Push Ups:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Diamond Push-Ups:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Wide Grip Push Ups:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 160 lb 72.6 kg | Diamond Push-Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Wide Grip Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Diamond Push-Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Wide Grip Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Diamond Push-Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Wide Grip Push Ups:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Diamond Push-Ups:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Wide Grip Push Ups:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 170 lb 77.1 kg | Diamond Push-Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Wide Grip Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Diamond Push-Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Wide Grip Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Diamond Push-Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Wide Grip Push Ups:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Diamond Push-Ups:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Wide Grip Push Ups:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 180 lb 81.6 kg | Diamond Push-Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Wide Grip Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Diamond Push-Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Wide Grip Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Diamond Push-Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Wide Grip Push Ups:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Diamond Push-Ups:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Wide Grip Push Ups:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 190 lb 86.2 kg | Diamond Push-Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Wide Grip Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Diamond Push-Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Wide Grip Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Diamond Push-Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Wide Grip Push Ups:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Diamond Push-Ups:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Wide Grip Push Ups:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 200 lb 90.7 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 210 lb 95.3 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 220 lb 99.8 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 230 lb 104.3 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 240 lb 108.9 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 250 lb 113.4 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 260 lb 117.9 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 270 lb 122.5 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 280 lb 127 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 290 lb 131.5 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
| 300 lb 136.1 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Wide Grip Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Diamond Push-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Wide Grip Push Ups:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps | Diamond Push-Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Wide Grip Push Ups:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps |
Women’s Diamond Push-Ups vs Wide Grip Push Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Diamond Push-Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Wide Grip Push Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps | Diamond Push-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Wide Grip Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps | Diamond Push-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Wide Grip Push Ups:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps |
| 110 lb 49.9 kg | Diamond Push-Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Wide Grip Push Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Diamond Push-Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Wide Grip Push Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps | Diamond Push-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Wide Grip Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps | Diamond Push-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Wide Grip Push Ups:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps |
| 120 lb 54.4 kg | Diamond Push-Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Wide Grip Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Diamond Push-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Wide Grip Push Ups:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 130 lb 59 kg | Diamond Push-Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Wide Grip Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Diamond Push-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Wide Grip Push Ups:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 140 lb 63.5 kg | Diamond Push-Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Wide Grip Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Diamond Push-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Wide Grip Push Ups:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 150 lb 68 kg | Diamond Push-Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Diamond Push-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Wide Grip Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Diamond Push-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Wide Grip Push Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Diamond Push-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Wide Grip Push Ups:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 160 lb 72.6 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 170 lb 77.1 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 180 lb 81.6 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 190 lb 86.2 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 200 lb 90.7 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 210 lb 95.3 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 220 lb 99.8 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 230 lb 104.3 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 240 lb 108.9 kg | Diamond Push-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Wide Grip Push Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Diamond Push-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Wide Grip Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Diamond Push-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Wide Grip Push Ups:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Diamond Push-Ups:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Wide Grip Push Ups:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
How Your Diamond Push-Ups vs Wide Grip Push Ups Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the Diamond Push-Ups result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight diamond push-up set scored by total strict reps and does not convert the repetitions into an estimated weight.
3. Rate the Wide Grip Push Ups result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the diamond push-up | Rate one continuous strict bodyweight diamond push-up set without converting repetitions into weight. Measurement: Total strict reps. |
| Rate the wide grip push ups set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Wide Grip Push Ups reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Diamond Push-Ups and Wide Grip Push Ups Standards Differ
What the men’s standards show:
Diamond Push-Ups Elite targets60 reps → 30 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Wide Grip Push Ups Elite targets95 reps → 48 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Diamond Push-Ups and Wide Grip Push Ups Standards Differ
What the women’s standards show:
Diamond Push-Ups Elite targets38 reps → 19 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Wide Grip Push Ups Elite targets75 reps → 38 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Diamond Push-Ups and Wide Grip Push Ups Exercises Used by This Calculator
This calculator uses a strict bodyweight diamond push-up and a strict wide grip push ups test. Use strict canonical Diamond Push-Ups and Wide Grip Push Ups tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count one continuous set of strict close-hand reps
Use the diamond hand position, keep the body rigid, lower under control, and return to full arm extension. Stop when range, body line, hand position, or lockout breaks. Do not count regular, knee, assisted, weighted, partial, offset-hand, or multiple combined sets.
Use the canonical Wide Grip Push Ups setup and load convention
Count one continuous set of strict wide-grip reps. Each rep uses hands wider than shoulder width, the chest reaching the same bottom range, and full elbow lockout at the top. Do not count standard-width, close-grip, archer, decline, incline, weighted, knee-assisted, band-assisted, shallow, bounced, or changed-hand-position reps. Do not combine multiple sets into one score. Use the same rep standard for retests.
Enter one recent Diamond Push-Ups result and one recent Wide Grip Push Ups result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Diamond Push-Ups Strength Standards — View the individual Diamond Push-Ups standards and next strength-level target.
- Wide Grip Push Ups Strength Standards — View the individual Wide Grip Push Ups standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Push-Ups (Standard) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.