Bench Cable Fly vs Pause Bench Press
Maximizing Your Chest Workout Plan
Contents
Bench Cable Fly is the easier place to start — difficulty 4 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Bench Cable Fly and Pause Bench Press for Better Comparison.
Planfit Users' Choice about Bench Cable Fly vs Pause Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pause Bench Press more often — 85 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. Bench Cable Fly and Pause 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 Pause Bench Press Differ
| What differs | Bench Cable Fly | Pause Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a machine | a barbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 85 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 Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Pause Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Bench Cable Fly and Pause Bench Press work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Pause Bench Press loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Pause Bench Press need?
Bench Cable Fly needs a machine, and Pause Bench Press needs a barbell.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Pause Bench Press once your form holds up.
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