Knee Push Up vs Standing Fly
Which one fits your Chest workout plan?
Contents
Knee Push Up works multiple joints at once, Standing Fly isolates — difficulty 3 of 5 vs 1. See which fits your Chest day.
Compare the benefits of Knee Push Up and Standing Fly and pick the one that fits your Chest workout.
Knee Push Up vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Knee Push Up and Standing 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 Fly Differ
| What differs | Knee Push Up | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Standing Fly?
Planfit users log Knee Push Up more often — 2,891 sessions against 1,148 for Standing 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 Fly work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Knee Push Up and Standing Fly need?
Knee Push Up needs bodyweight only, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Knee Push Up once your form holds up.
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