Dumbbell Fly vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Dumbbell Fly vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Dumbbell Fly and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Alternate Dumbbell Bench Press Differ
| What differs | Dumbbell Fly | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 3 sessions |
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.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Alternate Dumbbell Bench Press?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Alternate Dumbbell Bench Press need?
Dumbbell Fly needs a dumbbell, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
