Dumbbell Fly vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 1,118. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Lying Floor Fly and pick the one that fits your Chest workout.
Dumbbell Fly vs Lying Floor Fly: 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 1,118 for Lying Floor Fly.
What most people do isn't always what fits you. Dumbbell Fly and Lying Floor Fly 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 Lying Floor Fly Differ
| What differs | Dumbbell Fly | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Lying Floor Fly?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 1,118 for Lying Floor Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Lying Floor Fly work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Lying Floor Fly loads .
What equipment do Dumbbell Fly and Lying Floor Fly need?
Dumbbell Fly needs a dumbbell, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Dumbbell Fly once your form holds up.
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