Dumbbell Bench Press vs Standing Alternate Chest Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 sessions vs 473. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Bench Press and Standing Alternate Chest Fly for Better Comparison.
Planfit Users' Choice about Dumbbell Bench Press vs Standing Alternate Chest Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 473 for Standing Alternate Chest Fly.
Popularity is not the whole answer. Dumbbell Bench Press and Standing Alternate Chest Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Bench Press and Standing Alternate Chest Fly Differ
| What differs | Dumbbell Bench Press | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 473 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Bench Press Guide page of our blog!
How to Standing Alternate Chest Fly
Standing Alternate Chest Fly muscles worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Comment
- Keep your arms straight.
If you want to know a detailed guide to Standing Alternate Chest Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Alternate Chest Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Standing Alternate Chest Fly?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 473 for Standing Alternate Chest 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 Standing Alternate Chest Fly work the same muscles?
Not quite. Dumbbell Bench Press loads chest, triceps, and front delts, and Standing Alternate Chest Fly loads .
What equipment do Dumbbell Bench Press and Standing Alternate Chest Fly need?
Dumbbell Bench Press needs a dumbbell, and Standing Alternate Chest Fly needs bodyweight only.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Standing Alternate Chest Fly once your form holds up.
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