Decline Push Up vs Standing Fly
Which one fits your Chest workout plan?
Contents
Standing Fly is the easier place to start — difficulty 1 of 5 vs 4. Compare Chest form cues and when to progress.
Compare the benefits of Decline Push Up and Standing Fly and pick the one that fits your Chest workout.
Decline 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 877 for Decline Push Up.
What most people do isn't always what fits you. Decline 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 Decline Push Up and Standing Fly Differ
| What differs | Decline Push Up | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 877 sessions | 1,148 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 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, Decline Push Up or Standing 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 Standing Fly work the same muscles?
Not quite. Decline Push Up loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Decline Push Up and Standing Fly need?
Decline 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 Decline Push Up once your form holds up.
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