Wide Push Up vs Standing Dumbbell Fly
Which one fits 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.
Compare the benefits of Wide Push Up and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Wide Push Up vs Standing Dumbbell Fly: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Wide 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 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 Do 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 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 Wide Push Up guide with alternatives and benefits, see the Wide 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, 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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