Bench Cable Fly vs Criss Cross Arm Lift
Which one fits your Chest workout plan?
Contents
Planfit users log Criss Cross Arm Lift more often — 423 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Criss Cross Arm Lift and pick the one that fits your Chest workout.
Bench Cable Fly vs Criss Cross Arm Lift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Criss Cross Arm Lift more often — 423 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Criss Cross Arm Lift 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 Criss Cross Arm Lift Differ
| What differs | Bench Cable Fly | Criss Cross Arm Lift |
|---|---|---|
| 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 | 423 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 Criss Cross Arm Lift
Criss Cross Arm Lift Muscles Worked: Chest
Form
- 1. Cross your arms in front of your chest.
- 2. Raise your arms to the side.
- 3. Slowly return to the original position.
Coach's Tips
- Straighten your arms.
For a full Criss Cross Arm Lift guide with alternatives and benefits, see the Criss Cross Arm Lift exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Criss Cross Arm Lift?
Planfit users log Criss Cross Arm Lift more often — 423 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 Criss Cross Arm Lift work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Criss Cross Arm Lift loads .
What equipment do Bench Cable Fly and Criss Cross Arm Lift need?
Bench Cable Fly needs a machine, and Criss Cross Arm Lift needs bodyweight only.
Which is easier to start with?
Criss Cross Arm Lift is the easier place to start. Move to Bench Cable Fly once your form holds up.
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