Decline Bench Press vs Bench Cable Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Decline Bench Press more often — 484 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Decline Bench Press and Bench Cable Fly and pick the one that fits your Chest workout.
Decline Bench Press vs Bench Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Decline Bench Press more often — 484 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Decline Bench Press and Bench Cable Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Decline Bench Press and Bench Cable Fly Differ
| What differs | Decline Bench Press | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 484 sessions | 49 sessions |
How to Do Decline Bench Press
Decline Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
- 2. At this time, your forearms should be vertical to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If you have high intraocular pressure, please substitute with other exercises.
- 2. If the barbell does not touch your chest, lower it as much as possible without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Be careful not to let your buttocks come off the bench.
For a full Decline Bench Press guide with alternatives and benefits, see the Decline Bench Press exercise guide.
How to Do Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Decline Bench Press or Bench Cable Fly?
Planfit users log Decline Bench Press more often — 484 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Decline Bench Press and Bench Cable Fly work the same muscles?
Not quite. Decline Bench Press loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Decline Bench Press and Bench Cable Fly need?
Decline Bench Press needs a barbell, and Bench Cable Fly needs a machine.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Decline Bench Press once your form holds up.
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