Close Grip Dumbbell Bench Press vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
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 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. Keep your elbow angle and open your chest by moving your arms out to the sides and back.
- 2. When you feel a stretch in your chest, pause, then bring the dumbbells together in front of you.
- 3. Hold the squeeze in your chest, then slowly return to the starting position.
- 4. Engage your core and repeat without leaning back.
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!
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