Dumbbell Fly vs Knee Push Up
Maximizing Your Chest Workout Plan
Contents
Knee Push Up works multiple joints at once, Dumbbell Fly isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Knee Push Up for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Knee 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 2,891 for Knee Push Up.
Popularity is not the whole answer. Dumbbell Fly and Knee 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 Knee Push Up Differ
| What differs | Dumbbell Fly | Knee Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 2,891 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 Knee Push Up
Knee Push Up muscles worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 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 Knee Push Up, alternative exercises, and its benefits, check it out here. Check out the Knee Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Knee Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 2,891 for Knee 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 Knee Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Knee Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Knee Push Up need?
Dumbbell Fly needs a dumbbell, and Knee Push Up needs bodyweight only.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Dumbbell Fly once your form holds up.
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