Dumbbell Fly vs Incline Bench Press
Which one fits your Chest workout plan?
Contents
Incline Bench Press works multiple joints at once, Dumbbell Fly isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Fly and Incline Bench Press and pick the one that fits your Chest workout.
Dumbbell Fly vs Incline Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Bench Press more often — 8,934 sessions compared to 6,000 for Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Fly and Incline 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 Incline Bench Press Differ
| What differs | Dumbbell Fly | Incline 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 | 6,000 sessions | 8,934 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 Incline Bench Press
Incline Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches the upper part of your chest. The barbell should touch higher than in a regular bench press.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overdoing it.
- 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.
For a full Incline Bench Press guide with alternatives and benefits, see the Incline Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Incline Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Incline Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Incline Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Incline Bench Press need?
Dumbbell Fly needs a dumbbell, and Incline Bench Press needs a barbell.
Which is easier to start with?
Incline Bench Press is the easier place to start. Move to Dumbbell Fly once your form holds up.
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