Band Chest Fly vs Incline Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Band Chest Fly is the easier place to start — difficulty 2 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of Band Chest Fly and Incline Hammer Bench Press and pick the one that fits your Chest workout.
Band Chest Fly vs Incline Hammer Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Hammer Bench Press more often — 458 sessions compared to 239 for Band Chest Fly.
What most people do isn't always what fits you. Band Chest Fly and Incline Hammer Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Chest Fly and Incline Hammer Bench Press Differ
| What differs | Band Chest Fly | Incline Hammer Bench Press |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Equipment | a resistance band | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 239 sessions | 458 sessions |
How to Do Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
How to Do Incline Hammer Bench Press
Incline Hammer Bench Press Muscles Worked: Chest
Form
- 1. Push the machine handle up and forward while slowly extending your arms.
- 2. Raise it until your arms are almost straight and the handle gets close to your chest, then pause for a moment.
- 3. Slowly bend your elbows and gently lower the handle back to the starting position.
- 4. Control the movement so that both arms move at the same speed and repeat.
Coach's Tips
- 1. Stop with a slight allowance rather than completely locking your arms.
- 2. Keep your shoulders down by pressing your back against the bench completely.
- 3. Push the handle straight ahead to avoid bending your wrists.
For a full Incline Hammer Bench Press guide with alternatives and benefits, see the Incline Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Band Chest Fly or Incline Hammer Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Band Chest Fly and Incline Hammer Bench Press work the same muscles?
Not quite. Band Chest Fly loads chest and biceps, and Incline Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Band Chest Fly and Incline Hammer Bench Press need?
Band Chest Fly needs a resistance band, and Incline Hammer Bench Press needs a machine.
Which is easier to start with?
Band Chest Fly is the easier place to start. Move to Incline Hammer Bench Press once your form holds up.
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