Dumbbell Fly vs Step Box Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Step Box Push Up and pick the one that fits your Chest workout.
Dumbbell Fly vs Step Box Push Up: 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 3 for Step Box Push Up.
What most people do isn't always what fits you. Dumbbell Fly and Step Box 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 Step Box Push Up Differ
| What differs | Dumbbell Fly | Step Box Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 3 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 Step Box Push Up
Step Box Push Up Muscles Worked: Chest
Form
- 1. Bend your elbows and slowly lower your body until your chest is close to the step box.
- 2. Feel the tension in your chest, pause, and then push your body back to the starting position by extending your arms.
- 3. Engage your core throughout the movement to keep your body from bending.
- 4. Repeat with a steady rhythm.
Coach's Tips
- 1. Place the box on a non-slip mat or against the wall to prevent it from sliding.
- 2. Engage your abdomen and hips to avoid bending your waist.
- 3. If you feel discomfort in your wrists, adjust the angle or proceed at a lower height.
For a full Step Box Push Up guide with alternatives and benefits, see the Step Box Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Step Box Push Up?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 3 for Step Box 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 Step Box Push Up work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Step Box Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Step Box Push Up need?
Dumbbell Fly needs a dumbbell, and Step Box Push Up needs bodyweight only.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Step Box Push Up once your form holds up.
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