Barbell Pullover vs Bench Cable Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Barbell Pullover more often — 147 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Barbell Pullover and Bench Cable Fly and pick the one that fits your Chest workout.
Barbell Pullover vs Bench Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Pullover more often — 147 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Barbell Pullover and Bench Cable Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Pullover and Bench Cable Fly Differ
| What differs | Barbell Pullover | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, biceps, and front delts |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 147 sessions | 49 sessions |
How to Do Barbell Pullover
Barbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the barbell over your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the barbell to return to the starting position.
Coach's Tips
- If you can't lower the barbell all the way to the top of your head, please lower it as much as you can without overexerting yourself.
For a full Barbell Pullover guide with alternatives and benefits, see the Barbell Pullover exercise guide.
How to Do Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Barbell Pullover or Bench Cable Fly?
Planfit users log Barbell Pullover more often — 147 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Pullover and Bench Cable Fly work the same muscles?
Not quite. Barbell Pullover loads chest, back, and triceps, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Barbell Pullover and Bench Cable Fly need?
Barbell Pullover needs a barbell, and Bench Cable Fly needs a machine.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Barbell Pullover once your form holds up.
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