Dumbbell Fly vs Pause Push Up
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 2. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Pause Push Up for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Pause 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 for Pause Push Up.
Popularity is not the whole answer. Dumbbell Fly and Pause 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 Pause Push Up Differ
| What differs | Dumbbell Fly | Pause 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 | 2 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 Pause Push Up
Pause Push Up muscles worked: Chest
Form
- 1. Bend your elbows and slowly lower yourself until your chest is close to the floor.
- 2. Pause for 1-2 seconds with your chest slightly above the floor to maintain tension.
- 3. Push your body up with your chest and arm strength to return to the starting position.
- 4. Repeat with the same rhythm while keeping the pause time consistent.
Coach's Comment
- 1. When going down, engage your abdomen and glutes to prevent your back from bending or sagging.
- 2. At the stopping point, do not bounce back with momentum; push up only using your muscle strength.
- 3. At first, focus on maintaining the correct posture and stopping time rather than the number of repetitions.
If you want to know a detailed guide to Pause Push Up, alternative exercises, and its benefits, check it out here. Check out the Pause Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Pause Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 2 for Pause 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 Pause Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Pause Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Pause Push Up need?
Dumbbell Fly needs a dumbbell, and Pause Push Up needs bodyweight only.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
