10 Best One-arm Flat Bench Dumbbell Flye Alternatives for Limited Equipment

The One-arm Flat Bench Dumbbell Flye is done lying on your back with dumbbells. Ranked closest by our scoring: the Isometric Chest Squeeze, Isometric Wipers and the Single-arm Push-up.

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

Original Exercise: One-arm Flat Bench Dumbbell Flye

One-arm Flat Bench Dumbbell Flye
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform One-arm Flat Bench Dumbbell Flye
  1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
  2. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
  3. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out 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, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
  4. Return your lifting arm 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.
  6. Switch arms and repeat the exercise.
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Ranked One-arm Flat Bench Dumbbell Flye Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Flat Bench Dumbbell Flye 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
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    63% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the One-arm Flat Bench Dumbbell Flye
  2. Isometric WipersPlay demonstration

    2. Isometric Wipers

    60% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Single-arm Push-up

    3. Single-arm Push-up

    59% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Archer Push UpPlay demonstration

    4. Archer Push Up

    59% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Chest Dip (On Dip-pull-up Cage)Play demonstration

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

    59% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  6. Shoulder Tap Push-upPlay demonstration

    6. Shoulder Tap Push-up

    58% 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. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Raise Single Arm Push-upPlay demonstration

    7. Raise Single Arm Push-up

    58% match
    • Pectorals
    • Bodyweight
    • Advanced
    • 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 together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the One-arm Flat Bench Dumbbell Flye
  8. Korean DipsPlay demonstration

    8. Korean Dips

    57% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the One-arm Flat Bench Dumbbell Flye
  9. Modified Hindu Push-upPlay demonstration

    9. Modified Hindu Push-up

    56% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  10. Push-ups With Feet Elevated

    10. Push-ups With Feet Elevated

    56% 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 One-arm Flat Bench Dumbbell Flye
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a One-arm Flat Bench Dumbbell Flye Alternative

You may substitute the one-arm flye because of shoulder pain at end-range abduction, lack of a stable bench, or to correct unilateral imbalances. Alternatives let you keep pectoral loading while changing scapular mechanics, range of motion, and tension profile. For rehab, choose cable or machine flyes to maintain continuous tension and control; cue: retract and depress the scapula before each rep to protect the glenohumeral joint. For equipment limits, the floor fly limits humeral extension and lowers rotator cuff strain while still targeting the pec major via horizontal adduction.

How to Choose the Right One-arm Flat Bench Dumbbell Flye Substitute

Select a substitute based on equipment, pain history, and training goal. If you have cables, single-arm cable flyes replicate horizontal adduction and allow precise hand paths; cue: lead with the elbow rather than the hand to bias pec fibers. If your shoulder hurts, use floor flyes or neutral-grip DB presses to limit humeral extension and reduce supraspinatus load. For hypertrophy, pick exercises that preserve chest tension through midline and permit progressive overload via weight, reps, or tempo to maximize pectoralis major recruitment.

One-arm Flat Bench Dumbbell Flye FAQ

What muscles does One-arm Flat Bench Dumbbell Flye work?

The one-arm flye primarily targets the pectoralis major by driving horizontal adduction of the humerus, emphasizing the sternal fibers. It also engages the anterior deltoid and scapular stabilizers (serratus anterior and rhomboids) to control shoulder position during the fly arc.

What is the best bodyweight alternative to One-arm Flat Bench Dumbbell Flye?

The archer push-up is the best bodyweight alternative because it loads one side through horizontal adduction while the other arm assists. Cue: keep the torso braced, lower with a controlled eccentric on the loaded side, and drive from the chest to mirror pectoral recruitment similar to the unilateral flye.

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