Decline Push Up vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Lying Floor Fly is the easier place to start — difficulty 2 of 5 vs 4. Compare Chest form cues and when to progress.
Compare the benefits of Decline Push Up and Lying Floor Fly and pick the one that fits your Chest workout.
Decline Push Up vs Lying Floor Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Floor Fly more often — 1,118 sessions compared to 877 for Decline Push Up.
What most people do isn't always what fits you. Decline Push Up and Lying Floor Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Decline Push Up and Lying Floor Fly Differ
| What differs | Decline Push Up | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 877 sessions | 1,118 sessions |
How to Do Decline Push Up
Decline Push Up Muscles Worked: Chest
Form
- 1. Please lower down until just before your chest touches.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Decline Push Up guide with alternatives and benefits, see the Decline Push Up exercise guide.
How to Do Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Decline Push Up or Lying Floor Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Decline Push Up and Lying Floor Fly work the same muscles?
Not quite. Decline Push Up loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Decline Push Up and Lying Floor Fly need?
Decline Push Up needs bodyweight only, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Decline Push Up once your form holds up.
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