Dumbbell Fly vs Close Grip Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 615. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Close Grip Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Close Grip Dumbbell Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 615 for Close Grip Dumbbell Bench Press.
Popularity is not the whole answer. Dumbbell Fly and Close Grip Dumbbell 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 Close Grip Dumbbell Bench Press Differ
| What differs | Dumbbell Fly | Close Grip 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 | 615 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 Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press muscles worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Comment
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
If you want to know a detailed guide to Close Grip Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Dumbbell Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Close Grip Dumbbell Bench Press?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 615 for Close Grip 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 Close Grip Dumbbell Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Close Grip Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Close Grip Dumbbell Bench Press need?
Dumbbell Fly needs a dumbbell, and Close Grip Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
