Bench Cable Fly vs Close Grip Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Close Grip Dumbbell Bench Press more often — 615 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Bench Cable Fly and Close Grip Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Bench Cable Fly vs Close Grip Dumbbell Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Dumbbell Bench Press more often — 615 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. Bench Cable Fly and Close Grip Dumbbell Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Cable Fly and Close Grip Dumbbell Bench Press Differ
| What differs | Bench Cable Fly | Close Grip 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 | 615 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Bench Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Bench Cable Fly Guide page of our blog!
How to Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press muscles worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Comment
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
If you want to know a detailed guide to Close Grip Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Dumbbell Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Close Grip Dumbbell Bench Press?
Planfit users log Close Grip Dumbbell Bench Press more often — 615 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 Close Grip Dumbbell Bench Press work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Close Grip Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Close Grip Dumbbell Bench Press need?
Bench Cable Fly needs a machine, and Close Grip Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
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