10 Best Dumbbell Fly Alternatives for Limited Equipment

Ranked Dumbbell Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Isometric Chest Squeeze

   71% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Dumbbell Fly
2. Play demonstration

   2. Isometric Wipers

   66% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying flat on your back on a mat or bench.
   2. Extend your arms straight out to the sides, perpendicular to your body.
   3. Engage your core and lift both legs off the ground, keeping them together and straight.
   4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
   5. Pause for a moment, then use your core to lift your legs back to the starting position.
   6. Repeat the movement, this time lowering your legs to the opposite side.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
3. Play demonstration

   3. Chest Dip (On Dip-pull-up Cage)

   65% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the dip bars to a height that allows you to comfortably grip them.
   2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
   3. Jump up and straighten your arms, supporting your body weight on the bars.
   4. Bend your knees and cross your ankles behind you.
   5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
   6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
   7. Push through your palms and extend your elbows to raise your body back up to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
4. Play demonstration

   4. Korean Dips

   63% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Fly
5. Play demonstration

   5. Push-up On Lower Arms

   63% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
   2. Engage your core and keep your body in a straight line from head to toe.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
6. Play demonstration

   6. Modified Hindu Push-up

   62% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
7. 

   7. Push-ups With Feet Elevated

   62% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
8. Play demonstration

   8. Superman Push-up

   62% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
9. Play demonstration

   9. Push-up

   62% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
   3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Fly
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
10. Play demonstration

    10. Push-up Plus

    62% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Dumbbell Fly
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back