Decline Bench Press vs Incline Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Incline Dumbbell Fly more often — 2,435 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Decline Bench Press and Incline Dumbbell Fly and pick the one that fits your Chest workout.
Decline Bench Press vs Incline Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Dumbbell Fly more often — 2,435 sessions compared to 484 for Decline Bench Press.
What most people do isn't always what fits you. Decline Bench Press and Incline Dumbbell 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 Incline Dumbbell Fly Differ
| What differs | Decline Bench Press | Incline Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 484 sessions | 2,435 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 Incline Dumbbell Fly
Incline Dumbbell Fly Muscles Worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back 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 another exercise.
- 3. Be careful not to fully extend your arms.
For a full Incline Dumbbell Fly guide with alternatives and benefits, see the Incline Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Decline Bench Press or Incline Dumbbell Fly?
Planfit users log Incline Dumbbell Fly more often — 2,435 sessions against 484 for Decline Bench Press. 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 Incline Dumbbell Fly work the same muscles?
Not quite. Decline Bench Press loads chest, triceps, and front delts, and Incline Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Decline Bench Press and Incline Dumbbell Fly need?
Decline Bench Press needs a barbell, and Incline Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Incline Dumbbell Fly is the easier place to start. Move to Decline Bench Press once your form holds up.
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