Decline Dumbbell Bench Press vs Lying Floor Fly
Maximizing Your Chest Workout Plan
Contents
Lying Floor Fly is the easier place to start — difficulty 2 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Decline Dumbbell Bench Press and Lying Floor Fly for Better Comparison.
Planfit Users' Choice about Decline Dumbbell Bench Press vs Lying Floor Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Floor Fly more often — 1,118 sessions compared to 736 for Decline Dumbbell Bench Press.
Popularity is not the whole answer. Decline Dumbbell Bench Press and Lying Floor Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Decline Dumbbell Bench Press and Lying Floor Fly Differ
| What differs | Decline Dumbbell Bench Press | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 736 sessions | 1,118 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Decline Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Decline Dumbbell Bench Press Guide page of our blog!
How to Lying Floor Fly
Lying Floor Fly muscles worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Lying Floor Fly, alternative exercises, and its benefits, check it out here. Check out the Lying Floor Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Decline Dumbbell Bench Press or Lying Floor 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 Decline Dumbbell Bench Press and Lying Floor Fly work the same muscles?
Not quite. Decline Dumbbell Bench Press loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Decline Dumbbell Bench Press and Lying Floor Fly need?
Decline Dumbbell Bench Press needs a dumbbell, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Decline Dumbbell Bench Press once your form holds up.
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