10 Best Dumbbell Flyes Alternatives for Limited Equipment

Dumbbell Flyes are done lying on your back with dumbbells. Ranked closest by our scoring: the Chest Dip (On Dip-pull-up Cage), Korean Dips and the Push-up On Lower Arms.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Flyes

Dumbbell Flyes
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform Dumbbell Flyes
  1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
  2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
  3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Filter Dumbbell Flyes alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Dumbbell Flyes Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Flyes 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
    Chest Dip (On Dip-pull-up Cage)Play demonstration

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

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  2. Korean DipsPlay demonstration

    2. Korean Dips

    53% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than Dumbbell Flyes
  3. Push-up On Lower ArmsPlay demonstration

    3. Push-up On Lower Arms

    53% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Modified Hindu Push-upPlay demonstration

    4. Modified Hindu Push-up

    52% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  5. Push-ups With Feet Elevated

    5. Push-ups With Feet Elevated

    52% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Superman Push-upPlay demonstration

    6. Superman Push-up

    52% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Push-upPlay demonstration

    7. Push-up

    52% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Push-up PlusPlay demonstration

    8. Push-up Plus

    52% 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Pushups (Close And Wide Hand Positions)

    9. Pushups (Close And Wide Hand Positions)

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. 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.
    4. 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 Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Suspended Push-upPlay demonstration

    10. Suspended Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return 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 Dumbbell Flyes
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than Dumbbell Flyes

How to Choose the Right Dumbbell Flyes Substitute

Match the substitute to your goal, shoulder health, and equipment. For isolation and continuous tension pick cable flyes, set pulleys at shoulder height, maintain a soft elbow, and squeeze the midline to emphasize sternocostal fibers. For safer joint loading choose a press (incline or flat) and cue scapular retraction and drive through the chest to shift activation. If you lack weights, use resistance bands anchored at chest height and focus on controlled eccentric tempo to maintain time under tension. Always test the movement for pain before adding load.

Dumbbell Flyes FAQ

What muscles does Dumbbell Flyes work?

Dumbbell flyes primarily target the pectoralis major through horizontal adduction, with secondary involvement from the anterior deltoid and short head of the biceps for stabilization. The movement emphasizes the stretch and contraction of the chest fibers, so you should feel a deep pec stretch at the eccentric end range and a tight squeeze at the midline.

Can I build muscle without doing Dumbbell Flyes?

Yes, you can build chest muscle with presses, cable flyes, pec‑deck, and band work that provide similar stimulus through horizontal adduction or heavy pressing. Focus on progressive overload, full range controlled reps, and deliberate pec contraction (squeeze at peak) to ensure targeted hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology