Dumbbell Fly vs Decline Push Up
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 877. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Decline Push Up for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Decline Push Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 877 for Decline Push Up.
Popularity is not the whole answer. Dumbbell Fly and Decline Push Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Decline Push Up Differ
| What differs | Dumbbell Fly | Decline Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 877 sessions |
How to Dumbbell Fly
Dumbbell Fly muscles worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and switch to another exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Fly Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Decline Push Up, alternative exercises, and its benefits, check it out here. Check out the Decline Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Decline Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 877 for Decline Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Decline Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Decline Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Decline Push Up need?
Dumbbell Fly needs a dumbbell, and Decline Push Up needs bodyweight only.
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