Bench Cable Fly vs Standing Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Fly more often — 1,148 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Standing Fly and pick the one that fits your Chest workout.
Bench Cable Fly vs Standing Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Fly more often — 1,148 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Standing 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 Fly Differ
| What differs | Bench Cable Fly | Standing Fly |
|---|---|---|
| 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 | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Standing Fly?
Planfit users log Standing Fly more often — 1,148 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 Standing Fly work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Standing Fly loads .
What equipment do Bench Cable Fly and Standing Fly need?
Bench Cable Fly needs a machine, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Bench Cable Fly once your form holds up.
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