Dumbbell Fly vs Cable Chest Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 185. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Cable Chest Press and pick the one that fits your Chest workout.
Dumbbell Fly vs Cable Chest 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 185 for Cable Chest Press.
What most people do isn't always what fits you. Dumbbell Fly and Cable Chest 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 Cable Chest Press Differ
| What differs | Dumbbell Fly | Cable Chest Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 185 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 Cable Chest Press
Cable Chest Press Muscles Worked: Chest
Form
- 1. Tense your chest and push the handle forward while extending your arms.
- 2. Feel the contraction in your chest at the point where your hands come together in front of your body and hold for a moment.
- 3. Slowly bend your elbows to return the handle to the starting position beside your chest.
- 4. Engage your core to prevent your body from leaning back and repeat.
Coach's Tips
- 1. Do not excessively arch your back or stick out your ribs too much.
- 2. Maintain balance with your feet and core to prevent your body from swaying back and forth.
- 3. If you feel pain in your shoulders, adjust the angle of your arms and the height of the cable.
For a full Cable Chest Press guide with alternatives and benefits, see the Cable Chest Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Cable Chest Press?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 185 for Cable Chest 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 Cable Chest Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Cable Chest Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Cable Chest Press need?
Dumbbell Fly needs a dumbbell, and Cable Chest Press needs a machine.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Cable Chest Press once your form holds up.
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