Dumbbell Pullover vs Knee Push Up
Which one fits your Chest workout plan?
Contents
Knee Push Up works multiple joints at once, Dumbbell Pullover isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Pullover and Knee Push Up and pick the one that fits your Chest workout.
Dumbbell Pullover vs Knee Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Pullover more often — 4,159 sessions compared to 2,891 for Knee Push Up.
What most people do isn't always what fits you. Dumbbell Pullover and Knee 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 Pullover and Knee Push Up Differ
| What differs | Dumbbell Pullover | Knee Push Up |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 2,891 sessions |
How to Do Dumbbell Pullover
Dumbbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell above your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Tips
- 1. If you feel pain in the front of your shoulder or chest, or if it is difficult to lower the dumbbell above the top of your head, do not overexert yourself and lower it only as much as you can, and adjust to a lighter dumbbell.
- 2. Engage your abs to protect your lower back so that your lower back does not overarch.
For a full Dumbbell Pullover guide with alternatives and benefits, see the Dumbbell Pullover exercise guide.
How to Do 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 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 Knee Push Up guide with alternatives and benefits, see the Knee Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Knee 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 Pullover and Knee Push Up work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Knee Push Up loads chest, triceps, and front delts.
What equipment do Dumbbell Pullover and Knee Push Up need?
Dumbbell Pullover 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 Pullover once your form holds up.
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