TETSUArcher Push Up vs Floor Fly (With Barbell)
The Archer Push Up and the Floor Fly (With Barbell) both train the pectorals as their primary muscle. The Archer Push Up is bodyweight-only while the Floor Fly (With Barbell) uses a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Push Up | Floor Fly (With Barbell) | |
|---|---|---|
| Primary muscle | pectorals | pectorals |
| Body part | chest | chest |
| Supporting muscles | triceps, shoulders and core | deltoids and triceps |
| Equipment | bodyweight | barbell |
| Steps in our guide | 6 | 6 |
How each one starts
Archer Push Up — first steps
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
Floor Fly (With Barbell) — first steps
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with an overhand grip, arms extended straight up over your chest.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Push Up needs no equipment and scales through leverage, tempo and reps. The Floor Fly (With Barbell) lets you load the heaviest weights and progress in small, steady jumps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the pectorals adapting.
Full form guides
Common questions
Is the Archer Push Up better than the Floor Fly (With Barbell)?
Neither is universally better — both train the pectorals as the primary mover. The Archer Push Up needs no equipment and scales through leverage, tempo and reps, while the Floor Fly (With Barbell) lets you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Push Up and the Floor Fly (With Barbell) in the same program?
Yes, but usually not in the same session — they overlap heavily on the pectorals. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Push Up and the Floor Fly (With Barbell) work the same muscles?
The primary muscle is the same: the pectorals. Supporting muscles differ slightly — triceps, shoulders and core for the Archer Push Up versus deltoids and triceps for the Floor Fly (With Barbell).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.