Bench Press vs Bench Cable Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Press and Bench Cable Fly and pick the one that fits your Chest workout.
Bench Press vs Bench Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Press and Bench Cable 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 Press and Bench Cable Fly Differ
| What differs | Bench Press | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 49 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 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.
For a full Bench Press guide with alternatives and benefits, see the Bench Press exercise guide.
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.
Frequently Asked Questions
Which is better for Chest, Bench Press or Bench Cable Fly?
Planfit users log Bench Press more often — 38,526 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 Press and Bench Cable Fly work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Bench Press and Bench Cable Fly need?
Bench Press needs a barbell, and Bench Cable Fly needs a machine.
Which is easier to start with?
Bench Press is the easier place to start. Move to Bench Cable Fly once your form holds up.
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