Close Grip Dumbbell Bench Press vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
- • Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Dumbbell Fly : Which is Better?
- • How Close Grip Dumbbell Bench Press and Standing Dumbbell Fly Differ
- • Related comparisons
- • Frequently Asked Questions
- • How to Close Grip Dumbbell Bench Press
- - Close Grip Dumbbell Bench Press muscles worked
- - Close Grip Dumbbell Bench Press form
- - Coach's Comment
- • How to Standing Dumbbell Fly
Close Grip Dumbbell Bench Press and Standing Dumbbell Fly are close in use — 605 vs 322 sessions logged. What separates them is Chest loading and form.
Customize Your Chest Workout: Explore the Benefits of Close Grip Dumbbell Bench Press and Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Dumbbell Bench Press more often — 605 sessions compared to 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Close Grip Dumbbell Bench Press and Standing Dumbbell Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip Dumbbell Bench Press and Standing Dumbbell Fly Differ
| What differs | Close Grip Dumbbell Bench Press | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 605 sessions | 322 sessions |
How to Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press muscles worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Comment
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
If you want to know a detailed guide to Close Grip Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Dumbbell Bench Press Guide page of our blog!
How to Standing Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Comment
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Close Grip Dumbbell Bench Press or Standing Dumbbell Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Close Grip Dumbbell Bench Press and Standing Dumbbell Fly work the same muscles?
Not quite. Close Grip Dumbbell Bench Press loads chest, triceps, and front delts, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Close Grip Dumbbell Bench Press and Standing Dumbbell Fly need?
Close Grip Dumbbell Bench Press needs a dumbbell, and Standing Dumbbell Fly needs a dumbbell.
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