Bench Cable Fly vs Step Box Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Cable Fly more often — 49 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Step Box Push Up and pick the one that fits your Chest workout.
Bench Cable Fly vs Step Box Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Cable Fly more often — 49 sessions compared to 3 for Step Box Push Up.
What most people do isn't always what fits you. Bench Cable Fly and Step Box Push Up 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 Step Box Push Up Differ
| What differs | Bench Cable Fly | Step Box Push Up |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 3 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 Step Box Push Up
Step Box Push Up Muscles Worked: Chest
Form
- 1. Bend your elbows and slowly lower your body until your chest is close to the step box.
- 2. Feel the tension in your chest, pause, and then push your body back to the starting position by extending your arms.
- 3. Engage your core throughout the movement to keep your body from bending.
- 4. Repeat with a steady rhythm.
Coach's Tips
- 1. Place the box on a non-slip mat or against the wall to prevent it from sliding.
- 2. Engage your abdomen and hips to avoid bending your waist.
- 3. If you feel discomfort in your wrists, adjust the angle or proceed at a lower height.
For a full Step Box Push Up guide with alternatives and benefits, see the Step Box Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Step Box Push Up?
Planfit users log Bench Cable Fly more often — 49 sessions against 3 for Step Box Push Up. 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 Step Box Push Up work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Step Box Push Up loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Step Box Push Up need?
Bench Cable Fly needs a machine, and Step Box Push Up needs bodyweight only.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Step Box Push Up once your form holds up.
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