Dumbbell Fly vs Hand Release Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Hand Release Push Up and pick the one that fits your Chest workout.
Dumbbell Fly vs Hand Release Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 13 for Hand Release Push Up.
What most people do isn't always what fits you. Dumbbell Fly and Hand Release Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Hand Release Push Up Differ
| What differs | Dumbbell Fly | Hand Release Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, traps, and front delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 13 sessions |
How to Do 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 Tips
- 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.
For a full Dumbbell Fly guide with alternatives and benefits, see the Dumbbell Fly exercise guide.
How to Do Hand Release Push Up
Hand Release Push Up Muscles Worked: Chest
Form
- 1. First, lower your body until your chest touches the floor, getting into a fully prone position.
- 2. In that position, briefly lift both hands off the floor and then place them back down.
- 3. Push the floor with your hands, straighten your arms, and lift your body up to complete the push-up.
- 4. Slowly lower your body again until your chest touches the floor, and repeat the motion of lifting your hands.
Coach's Tips
- 1. Engage your core to prevent your back from bending or sagging.
- 2. Move smoothly and steadily to avoid straining your wrists and shoulders.
- 3. In the beginning, focus on practicing correct posture rather than aiming for a high number of repetitions.
For a full Hand Release Push Up guide with alternatives and benefits, see the Hand Release Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Hand Release Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 13 for Hand Release 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 Hand Release Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Hand Release Push Up loads chest, triceps, traps, and front delts.
What equipment do Dumbbell Fly and Hand Release Push Up need?
Dumbbell Fly needs a dumbbell, and Hand Release Push Up needs bodyweight only.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Hand Release Push Up once your form holds up.
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