Bench Press vs Dumbbell Fly

Maximizing Your Chest Workout Plan

Jul 19, 2024

Contents

Hesitating between Bench Press and Dumbbell Fly for your chest routine? Wondering which is more beneficial or the perfect timing to integrate each for supreme effectiveness?

Customize Your Chest Workout: Explore the Benefits of Bench Press and Dumbbell Fly for Better Comparison.

Planfit Users' Choice about Bench Press vs Dumbbell Fly : Which is Better?

Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Bench Press with a total of 38526 compared to 6111 for Dumbbell Fly

However, this is just a matter of preference for the majority. If you are wondering which of the two exercises to do right away, please read the text below. Compare the pros and cons of each exercise and choose the one that suits you better to proceed with.

How to Bench Press

Bench Press gif

Bench Press muscles worked: Chest

Form

  1. 1. Lower the bar to your chest in a controlled manner.
  2. 2. Keep your elbows tucked in close to your body and your wrists in a neutral position.
  3. 3. Push the bar back up to the starting position in a controlled manner.

Coach's Comment

  1. 1. Maintain a neutral spine throughout the exercise.
  2. 2. Don't lock your elbows at the top of the movement.
  3. 3. Don't bounce the bar off your chest at the bottom of the movement.
  4. 4. Don't arch your back excessively or use momentum to lift the weight.

If you want to know a detailed guide to Bench Press, alternative exercises, and its benefits, check it out here. Check out the Bench Press Guide page of our blog!

Do you want to know more about Bench Press methods?

How to Dumbbell Fly

Dumbbell Fly gif

Dumbbell Fly muscles worked: Chest

Form

  1. 1. Inhale, and while keeping your arms straight, slowly lower the weights out to the sides until your upper arms are parallel to the floor.
  2. 2. Exhale and press the weights back up to the starting position.

Coach's Comment

  1. 1. Keep your back flat against the bench, your arms straight and your shoulder blades retracted throughout the entire movement.
  2. 2. Don_ arch your back or swing the weights.
  3. 3. Don_ lock your elbows at the top of the movement.

If you want to know a detailed guide to Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Fly Guide page of our blog!

Do you want to know more about Dumbbell Fly methods?

Get free AI personalized workout plan

Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.

To create a routine that incorporates the right exercises for you, explore our [workout generator] It’s a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.

Get Personalized Plans
& Detailed Guidance

Banner Image