Bench Press vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Bench Press works multiple joints at once, Lying Floor Fly isolates — difficulty 3 of 5 vs 2. See which fits your Chest day.
Compare the benefits of Bench Press and Lying Floor Fly and pick the one that fits your Chest workout.
Bench Press vs Lying Floor 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 1,118 for Lying Floor Fly.
What most people do isn't always what fits you. Bench Press and Lying Floor 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 Lying Floor Fly Differ
| What differs | Bench Press | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Press or Lying Floor Fly?
Planfit users log Bench Press more often — 38,526 sessions against 1,118 for Lying Floor 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 Lying Floor Fly work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Bench Press and Lying Floor Fly need?
Bench Press needs a barbell, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Bench Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
