Bench Cable Fly vs Archer Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Cable Fly more often — 49 sessions vs 17. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Archer Push Up and pick the one that fits your Chest workout.
Bench Cable Fly vs Archer Push Up: 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 17 for Archer Push Up.
What most people do isn't always what fits you. Bench Cable Fly and Archer Push Up 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 Archer Push Up Differ
| What differs | Bench Cable Fly | Archer Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, front delts, and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 17 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 Archer Push Up
Archer Push Up Muscles Worked: Chest
Form
- 1. Bend one arm and lower yourself until your chest is almost touching the floor.
- 2. Keep the other arm straight to support yourself on the ground.
- 3. Use the bent arm to return to the starting position.
Coach's Tips
- 1. Since it is a very advanced exercise, please substitute with push-ups if it's difficult.
- 2. Please lower yourself only as much as you can without straining your shoulders.
- 3. Keep your core engaged to prevent your hips from dropping.
For a full Archer Push Up guide with alternatives and benefits, see the Archer Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Archer Push Up?
Planfit users log Bench Cable Fly more often — 49 sessions against 17 for Archer Push Up. 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 Archer Push Up work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Archer Push Up loads chest, front delts, and triceps.
What equipment do Bench Cable Fly and Archer Push Up need?
Bench Cable Fly needs a machine, and Archer Push Up needs bodyweight only.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Archer Push Up once your form holds up.
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