Dumbbell Fly vs Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Dumbbell Bench Press works multiple joints at once, Dumbbell Fly isolates — difficulty 2 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Fly and Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Dumbbell Bench Press : 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 6,111 for Dumbbell Fly.
Popularity is not the whole answer. Dumbbell Fly and 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 Dumbbell Bench Press Differ
| What differs | Dumbbell Fly | Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 6,111 sessions | 31,543 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 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!
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Dumbbell Bench Press?
Planfit users log Dumbbell Bench Press more often — 31,543 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 Dumbbell Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Dumbbell Bench Press need?
Dumbbell Fly needs a dumbbell, and Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Dumbbell Fly once your form holds up.
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