Knee Push Up vs Chest Fly and Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 1,111. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Chest Fly and Push Up and pick the one that fits your Chest workout.
Knee Push Up vs Chest Fly and Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 1,111 for Chest Fly and Push Up.
What most people do isn't always what fits you. Knee Push Up and Chest 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 Knee Push Up and Chest Fly and Push Up Differ
| What differs | Knee Push Up | Chest Fly and Push Up |
|---|---|---|
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 1,111 sessions |
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.
How to Do Chest Fly and Push Up
Chest Fly and Push Up Muscles Worked: Chest
Form
- 1. Bring your palms together so that your elbows touch in front of your body.
- 2. In that position, raise your arms up towards the sky.
- 3. Return to the original position.
Coach's Tips
- Be careful not to strain your shoulders.
For a full Chest Fly and Push Up guide with alternatives and benefits, see the Chest Fly and Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Chest Fly and Push Up?
Planfit users log Knee Push Up more often — 2,891 sessions against 1,111 for Chest Fly and Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Knee Push Up and Chest Fly and Push Up need?
Knee Push Up needs bodyweight only, and Chest Fly and Push Up needs bodyweight only.
Which is easier to start with?
Chest Fly and Push Up is the easier place to start. Move to Knee Push Up once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
