Knee Push Up vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Knee Push Up vs Standing Dumbbell 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 322 for Standing Dumbbell Fly.
What most people do isn't always what fits you. Knee Push Up and Standing Dumbbell 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 Dumbbell Fly Differ
| What differs | Knee Push Up | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 322 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 Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Standing Dumbbell Fly?
Planfit users log Knee Push Up more often — 2,891 sessions against 322 for Standing Dumbbell 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 Dumbbell Fly work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Knee Push Up and Standing Dumbbell Fly need?
Knee Push Up needs bodyweight only, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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