Bench Cable Fly vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Cable Fly more often — 49 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Bench Cable Fly vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Cable Fly more often — 49 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Bench Cable Fly and Alternate Dumbbell 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 Bench Cable Fly and Alternate Dumbbell Bench Press Differ
| What differs | Bench Cable Fly | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a machine | a dumbbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 3 sessions |
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.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Alternate Dumbbell Bench Press?
Planfit users log Bench Cable Fly more often — 49 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Cable Fly and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Alternate Dumbbell Bench Press need?
Bench Cable Fly needs a machine, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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