Archer Push Up vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Dumbbell Fly more often — 322 sessions vs 17. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Archer Push Up and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Archer Push Up vs Standing Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Dumbbell Fly more often — 322 sessions compared to 17 for Archer Push Up.
What most people do isn't always what fits you. Archer Push Up and Standing Dumbbell Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Archer Push Up and Standing Dumbbell Fly Differ
| What differs | Archer Push Up | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, front delts, and triceps | chest, biceps, and front delts |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17 sessions | 322 sessions |
How to Do Archer Push Up
Archer Push Up Muscles Worked: Chest
Form
- 1. Bend one arm and lower yourself until your chest is almost touching the floor.
- 2. Keep the other arm straight to support yourself on the ground.
- 3. Use the bent arm to return to the starting position.
Coach's Tips
- 1. Since it is a very advanced exercise, please substitute with push-ups if it's difficult.
- 2. Please lower yourself only as much as you can without straining your shoulders.
- 3. Keep your core engaged to prevent your hips from dropping.
For a full Archer Push Up guide with alternatives and benefits, see the Archer Push Up exercise guide.
How to Do Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Archer Push Up or Standing Dumbbell Fly?
Planfit users log Standing Dumbbell Fly more often — 322 sessions against 17 for Archer Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Archer Push Up and Standing Dumbbell Fly work the same muscles?
Not quite. Archer Push Up loads chest, front delts, and triceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Archer Push Up and Standing Dumbbell Fly need?
Archer Push Up needs bodyweight only, and Standing Dumbbell Fly needs a dumbbell.
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