Bench Cable Fly vs Arm Crossover
Which one fits your Chest workout plan?
Contents
Planfit users log Arm Crossover more often — 461 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Arm Crossover and pick the one that fits your Chest workout.
Bench Cable Fly vs Arm Crossover: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Crossover more often — 461 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Arm Crossover 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 Arm Crossover Differ
| What differs | Bench Cable Fly | Arm Crossover |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 49 sessions | 461 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 Arm Crossover
Arm Crossover Muscles Worked: Chest
Form
- 1. Stand and cross your arms in front of your chest.
- 2. Cross over by moving one arm over your chest at a time.
- 3. Repeat the exercise.
Coach's Tips
- Keep your upper body straight.
For a full Arm Crossover guide with alternatives and benefits, see the Arm Crossover exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Arm Crossover?
Planfit users log Arm Crossover more often — 461 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 Bench Cable Fly and Arm Crossover work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Arm Crossover loads .
What equipment do Bench Cable Fly and Arm Crossover need?
Bench Cable Fly needs a machine, and Arm Crossover needs bodyweight only.
Which is easier to start with?
Arm Crossover is the easier place to start. Move to Bench Cable Fly once your form holds up.
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