Dumbbell Fly vs Bench Press
Maximizing Your Chest Workout Plan
Contents
Bench Press works multiple joints at once, Dumbbell Fly isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Bench Press for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 6,111 for Dumbbell Fly.
Popularity is not the whole answer. Dumbbell Fly and Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Bench Press Differ
| What differs | Dumbbell Fly | Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | a barbell |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 6,111 sessions | 38,526 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Fly Guide page of our blog!
How to Bench Press
Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 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 Bench Press, alternative exercises, and its benefits, check it out here. Check out the Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Bench Press?
Planfit users log Bench Press more often — 38,526 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 Fly and Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Bench Press need?
Dumbbell Fly needs a dumbbell, and Bench Press needs a barbell.
Which is easier to start with?
Bench Press is the easier place to start. Move to Dumbbell Fly once your form holds up.
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