Knee Push Up vs Bench Cable Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Knee Push Up and Bench Cable Fly for Better Comparison.
Planfit Users' Choice about Knee Push Up vs Bench Cable Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. Knee Push Up and Bench Cable Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Knee Push Up and Bench Cable Fly Differ
| What differs | Knee Push Up | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 49 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Knee Push Up, alternative exercises, and its benefits, check it out here. Check out the Knee Push Up Guide page of our blog!
How to Bench Cable Fly
Bench Cable Fly muscles worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Bench Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Bench Cable Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Bench Cable Fly?
Planfit users log Knee Push Up more often — 2,891 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Knee Push Up and Bench Cable Fly work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Knee Push Up and Bench Cable Fly need?
Knee Push Up needs bodyweight only, and Bench Cable Fly needs a machine.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Bench Cable Fly once your form holds up.
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