Dumbbell Bench Press vs Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Dumbbell Bench Press works multiple joints at once, Dumbbell Fly isolates — difficulty 2 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Bench Press and Dumbbell Fly and pick the one that fits your Chest workout.
Dumbbell Bench Press vs Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 6,111 for Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Bench Press and 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 Dumbbell Bench Press and Dumbbell Fly Differ
| What differs | Dumbbell Bench Press | Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 6,111 sessions |
How to Do Dumbbell Bench Press
Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Tips
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Dumbbell Bench Press guide with alternatives and benefits, see the Dumbbell Bench Press exercise guide.
How to Do Dumbbell Fly
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 your 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 Dumbbell Fly guide with alternatives and benefits, see the Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Dumbbell Fly?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 6,111 for Dumbbell Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Bench Press and Dumbbell Fly work the same muscles?
Not quite. Dumbbell Bench Press loads chest, triceps, and front delts, and Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Dumbbell Bench Press and Dumbbell Fly need?
Dumbbell Bench Press needs a dumbbell, and Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Dumbbell Fly once your form holds up.
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