Bench Cable Fly vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Dumbbell Fly more often — 322 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Bench Cable Fly vs Standing Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Dumbbell Fly more often — 322 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Standing Dumbbell Fly 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 Standing Dumbbell Fly Differ
| What differs | Bench Cable Fly | Standing Dumbbell Fly |
|---|---|---|
| Equipment | a machine | a dumbbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Standing Dumbbell Fly?
Planfit users log Standing Dumbbell Fly more often — 322 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.
What equipment do Bench Cable Fly and Standing Dumbbell Fly need?
Bench Cable Fly needs a machine, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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