Knee Push Up vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Knee Push Up works multiple joints at once, Lying Floor Fly isolates — difficulty 3 of 5 vs 2. See which fits your Chest day.
Compare the benefits of Knee Push Up and Lying Floor Fly and pick the one that fits your Chest workout.
Knee Push Up vs Lying Floor Fly: 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 1,118 for Lying Floor Fly.
What most people do isn't always what fits you. Knee Push Up and Lying Floor Fly 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 Lying Floor Fly Differ
| What differs | Knee Push Up | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Lying Floor Fly?
Planfit users log Knee Push Up more often — 2,891 sessions against 1,118 for Lying Floor 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 Lying Floor Fly work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Knee Push Up and Lying Floor Fly need?
Knee Push Up needs bodyweight only, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Knee Push Up once your form holds up.
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