Cable Bench Press vs Standing Fly (Chest)
Maximizing Your Chest Workout Plan
Contents
Planfit users log Standing Fly more often — 1,148 sessions vs 99. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Cable Bench Press and Standing Fly (Chest) for Better Comparison.
Planfit Users' Choice about Cable Bench Press vs Standing Fly (Chest) : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Fly (Chest) more often — 1,148 sessions compared to 99 for Cable Bench Press.
Popularity is not the whole answer. Cable 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 Cable Bench Press and Standing Fly (Chest) Differ
| What differs | Cable Bench Press | Standing Fly (Chest) |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 99 sessions | 1,148 sessions |
How to Cable Bench Press
Cable Bench Press muscles worked: Chest
Form
- 1. Slowly lower your hand so that it is next to your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly raise your hand to return to the starting position.
Coach's Comment
- 1. If you cannot lower your hands to chest height, please lower them as much as you can without straining.
- 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 buttocks fall off the bench.
If you want to know a detailed guide to Cable Bench Press, alternative exercises, and its benefits, check it out here. Check out the Cable 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, Cable Bench Press or Standing Fly (Chest)?
Planfit users log Standing Fly (Chest) more often — 1,148 sessions against 99 for Cable Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Cable Bench Press and Standing Fly (Chest) work the same muscles?
Not quite. Cable Bench Press loads chest, triceps, and front delts, and Standing Fly (Chest) loads .
What equipment do Cable Bench Press and Standing Fly (Chest) need?
Cable Bench Press needs a machine, and Standing Fly (Chest) needs bodyweight only.
Which is easier to start with?
Standing Fly (Chest) is the easier place to start. Move to Cable Bench Press once your form holds up.
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