Dumbbell Fly vs Incline Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 458. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Incline Hammer Bench Press and pick the one that fits your Chest workout.
Dumbbell Fly vs Incline 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 458 for Incline Hammer Bench Press.
What most people do isn't always what fits you. Dumbbell Fly and Incline 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 Incline Hammer Bench Press Differ
| What differs | Dumbbell Fly | Incline 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 | 458 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 Hammer Bench Press
Incline Hammer Bench Press Muscles Worked: Chest
Form
- 1. Push the machine handle up and forward while slowly extending your arms.
- 2. Raise it until your arms are almost straight and the handle gets close to your chest, then pause for a moment.
- 3. Slowly bend your elbows and gently lower the handle back to the starting position.
- 4. Control the movement so that both arms move at the same speed and repeat.
Coach's Tips
- 1. Stop with a slight allowance rather than completely locking your arms.
- 2. Keep your shoulders down by pressing your back against the bench completely.
- 3. Push the handle straight ahead to avoid bending your wrists.
For a full Incline Hammer Bench Press guide with alternatives and benefits, see the Incline Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Incline Hammer Bench Press?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 458 for Incline 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 Incline Hammer Bench Press work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Incline Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Incline Hammer Bench Press need?
Dumbbell Fly needs a dumbbell, and Incline Hammer Bench Press needs a machine.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Incline Hammer Bench Press once your form holds up.
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