Dumbbell Fly vs Push Up
Which one fits your Chest workout plan?
Contents
Push Up works multiple joints at once, Dumbbell Fly isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Fly and Push Up and pick the one that fits your Chest workout.
Dumbbell Fly vs Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Push Up more often — 11,535 sessions compared to 6,000 for Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Fly and 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 Push Up Differ
| What differs | Dumbbell Fly | 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 | 11,535 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 Push Up
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 Tips
- 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.
For a full Push Up guide with alternatives and benefits, see the Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Push Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Push Up need?
Dumbbell Fly needs a dumbbell, and Push Up needs bodyweight only.
Which is easier to start with?
Push Up is the easier place to start. Move to Dumbbell Fly once your form holds up.
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