Bench Press vs Standing Alternate Chest Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 473. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Bench Press and Standing Alternate Chest Fly for Better Comparison.
Planfit Users' Choice about Bench Press vs Standing Alternate Chest Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 473 for Standing Alternate Chest Fly.
Popularity is not the whole answer. Bench Press and Standing Alternate Chest Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Press and Standing Alternate Chest Fly Differ
| What differs | Bench Press | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 473 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Bench Press, alternative exercises, and its benefits, check it out here. Check out the Bench Press Guide page of our blog!
How to Standing Alternate Chest Fly
Standing Alternate Chest Fly muscles worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Comment
- Keep your arms straight.
If you want to know a detailed guide to Standing Alternate Chest Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Alternate Chest Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Bench Press or Standing Alternate Chest Fly?
Planfit users log Bench Press more often — 38,526 sessions against 473 for Standing Alternate Chest 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 Standing Alternate Chest Fly work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Standing Alternate Chest Fly loads .
What equipment do Bench Press and Standing Alternate Chest Fly need?
Bench Press needs a barbell, and Standing Alternate Chest Fly needs bodyweight only.
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