Bench Press vs Standing Fly (Chest)
Maximizing Your Chest Workout Plan
Contents
Bench Press works multiple joints at once, Standing Fly isolates — difficulty 3 of 5 vs 1. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Bench Press and Standing Fly (Chest) for Better Comparison.
Planfit Users' Choice about Bench Press vs Standing Fly (Chest) : 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 1,148 for Standing Fly (Chest).
Popularity is not the whole answer. Bench Press and Standing Fly (Chest) 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 Fly (Chest) Differ
| What differs | Bench Press | Standing Fly (Chest) |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 1,148 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 Fly (Chest)
Standing Fly (Chest) 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 Comment
- Keep your upper body straight.
If you want to know a detailed guide to Standing Fly (Chest), alternative exercises, and its benefits, check it out here. Check out the Standing Fly (Chest) Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Bench Press or Standing Fly (Chest)?
Planfit users log Bench Press more often — 38,526 sessions against 1,148 for Standing Fly (Chest). 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 Fly (Chest) work the same muscles?
Not quite. Bench Press loads chest, triceps, and front delts, and Standing Fly (Chest) loads .
What equipment do Bench Press and Standing Fly (Chest) need?
Bench Press needs a barbell, and Standing Fly (Chest) needs bodyweight only.
Which is easier to start with?
Standing Fly (Chest) is the easier place to start. Move to Bench Press once your form holds up.
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