Close Grip Dumbbell Bench Press vs Standing Straight Arm Chest Fly
Maximizing Your Chest Workout Plan
Contents
- • Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Straight Arm Chest Fly : Which is Better?
- • How Close Grip Dumbbell Bench Press and Standing Straight Arm Chest 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 Straight Arm Chest Fly
Standing Straight Arm Chest Fly is the easier place to start — difficulty 1 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Close Grip Dumbbell Bench Press and Standing Straight Arm Chest Fly for Better Comparison.
Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Straight Arm Chest Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Straight Arm Chest Fly more often — 1,176 sessions compared to 605 for Close Grip Dumbbell Bench Press.
Popularity is not the whole answer. Close Grip Dumbbell Bench Press and Standing Straight Arm 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 Close Grip Dumbbell Bench Press and Standing Straight Arm Chest Fly Differ
| What differs | Close Grip Dumbbell Bench Press | Standing Straight Arm Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 605 sessions | 1,176 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 Straight Arm Chest Fly
Standing Straight Arm Chest Fly muscles worked: Chest
Form
- 1. Stand and extend your arms straight, lightly making fists.
- 2. Spread your arms to the sides and perform a chest fly.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Straighten your upper body.
If you want to know a detailed guide to Standing Straight Arm Chest Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Straight Arm Chest Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Close Grip Dumbbell Bench Press or Standing Straight Arm Chest 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 Straight Arm Chest Fly work the same muscles?
Not quite. Close Grip Dumbbell Bench Press loads chest, triceps, and front delts, and Standing Straight Arm Chest Fly loads .
What equipment do Close Grip Dumbbell Bench Press and Standing Straight Arm Chest Fly need?
Close Grip Dumbbell Bench Press needs a dumbbell, and Standing Straight Arm Chest Fly needs bodyweight only.
Which is easier to start with?
Standing Straight Arm Chest Fly is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
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