Dumbbell Fly vs Hand Release Push Up
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Hand Release Push Up for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Hand Release 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 13 for Hand Release Push Up.
Popularity is not the whole answer. Dumbbell Fly and Hand Release 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 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 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 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 Comment
- 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.
If you want to know a detailed guide to Hand Release Push Up, alternative exercises, and its benefits, check it out here. Check out the Hand Release Push Up Guide page of our blog!
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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