Dumbbell Fly vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Dumbbell Fly vs Standing Dumbbell Fly: 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 322 for Standing Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Fly and Standing Dumbbell Fly 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 Standing Dumbbell Fly Differ
| What differs | Dumbbell Fly | Standing Dumbbell Fly |
|---|---|---|
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Standing Dumbbell Fly?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 322 for Standing Dumbbell Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Dumbbell Fly and Standing Dumbbell Fly need?
Dumbbell Fly needs a dumbbell, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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