Dumbbell Fly vs Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Hammer Bench Press works multiple joints at once, Dumbbell Fly isolates — difficulty 5 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Fly and Hammer Bench Press and pick the one that fits your Chest workout.
Dumbbell Fly vs Hammer 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 2,765 for Hammer Bench Press.
What most people do isn't always what fits you. Dumbbell Fly and Hammer 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 Hammer Bench Press Differ
| What differs | Dumbbell Fly | Hammer Bench 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 | 2,765 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 Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Hammer Bench Press?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 2,765 for Hammer 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 Hammer Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Hammer Bench Press need?
Dumbbell Fly needs a dumbbell, and Hammer Bench Press needs a machine.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Hammer 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.
