Wide Push Up vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
Wide Push Up is the easier place to start — difficulty 3 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Wide Push Up and Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Wide Push Up vs Standing Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Wide Push Up more often — 494 sessions compared to 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Wide Push Up and Standing Dumbbell Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Wide Push Up and Standing Dumbbell Fly Differ
| What differs | Wide Push Up | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, front delts, and triceps | chest, biceps, and front delts |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 494 sessions | 322 sessions |
How to Wide Push Up
Wide Push Up muscles worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the ground.
- 2. Engage your chest and return to the starting position.
Coach's Comment
- 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.
If you want to know a detailed guide to Wide Push Up, alternative exercises, and its benefits, check it out here. Check out the Wide Push Up Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Wide Push Up or Standing Dumbbell Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Wide Push Up and Standing Dumbbell Fly work the same muscles?
Not quite. Wide Push Up loads chest, front delts, and triceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Wide Push Up and Standing Dumbbell Fly need?
Wide Push Up needs bodyweight only, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Wide Push Up is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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