Archer Push Up vs Standing Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Fly more often — 1,148 sessions vs 17. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Archer Push Up and Standing Fly and pick the one that fits your Chest workout.
Archer Push Up vs Standing Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Fly more often — 1,148 sessions compared to 17 for Archer Push Up.
What most people do isn't always what fits you. Archer Push Up and Standing 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 Fly Differ
| What differs | Archer Push Up | Standing Fly |
|---|---|---|
| Muscles worked | chest, front delts, and triceps | |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 17 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Archer Push Up or Standing Fly?
Planfit users log Standing Fly more often — 1,148 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 Fly work the same muscles?
Not quite. Archer Push Up loads chest, front delts, and triceps, and Standing Fly loads .
What equipment do Archer Push Up and Standing Fly need?
Archer Push Up needs bodyweight only, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Archer Push Up once your form holds up.
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