Knee Push Up vs Standing Alternate Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 473. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Standing Alternate Chest Fly and pick the one that fits your Chest workout.
Knee Push Up vs Standing Alternate Chest 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 473 for Standing Alternate Chest Fly.
What most people do isn't always what fits you. Knee Push Up and Standing Alternate Chest 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 Standing Alternate Chest Fly Differ
| What differs | Knee Push Up | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 473 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 Standing Alternate Chest Fly
Standing Alternate Chest Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Tips
- Keep your arms straight.
For a full Standing Alternate Chest Fly guide with alternatives and benefits, see the Standing Alternate Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Standing Alternate Chest Fly?
Planfit users log Knee Push Up more often — 2,891 sessions against 473 for Standing Alternate Chest 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 Standing Alternate Chest Fly work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Standing Alternate Chest Fly loads .
What equipment do Knee Push Up and Standing Alternate Chest Fly need?
Knee Push Up needs bodyweight only, and Standing Alternate Chest Fly needs bodyweight only.
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