Decline Dumbbell 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 736. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Decline Dumbbell Bench Press and Incline Dumbbell Fly and pick the one that fits your Chest workout.
Decline Dumbbell 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 736 for Decline Dumbbell Bench Press.
What most people do isn't always what fits you. Decline Dumbbell 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 Dumbbell Bench Press and Incline Dumbbell Fly Differ
| What differs | Decline Dumbbell Bench Press | Incline Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 736 sessions | 2,435 sessions |
How to Do Decline Dumbbell Bench Press
Decline Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell until it is next to your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Tips
- 1. If you have high eye pressure, please substitute with other exercises.
- 2. If you cannot lower the dumbbells to chest height, please lower them as much as you can without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Please be careful not to let your buttocks come off the bench.
For a full Decline Dumbbell Bench Press guide with alternatives and benefits, see the Decline Dumbbell 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 Dumbbell Bench Press or Incline Dumbbell Fly?
Planfit users log Incline Dumbbell Fly more often — 2,435 sessions against 736 for Decline Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Decline Dumbbell Bench Press and Incline Dumbbell Fly work the same muscles?
Not quite. Decline Dumbbell Bench Press loads chest, triceps, and front delts, and Incline Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Decline Dumbbell Bench Press and Incline Dumbbell Fly need?
Decline Dumbbell Bench Press needs a dumbbell, 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 Dumbbell Bench Press once your form holds up.
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