Dumbbell Fly vs TRX Chest Press to Roll Out
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 1. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and TRX Chest Press to Roll Out and pick the one that fits your Chest workout.
Dumbbell Fly vs TRX Chest Press to Roll Out: 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 1 for TRX Chest Press to Roll Out.
What most people do isn't always what fits you. Dumbbell Fly and TRX Chest Press to Roll Out 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 TRX Chest Press to Roll Out Differ
| What differs | Dumbbell Fly | TRX Chest Press to Roll Out |
|---|---|---|
| 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 | 1 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 TRX Chest Press to Roll Out
TRX Chest Press to Roll Out Muscles Worked: Chest
Form
- 1. Bend your elbows and lean your body forward, lowering towards your chest (chest press).
- 2. Hold with your chest muscles and push your arms back to the starting position.
- 3. Then, extend your arms overhead while leaning your body slightly more forward to perform the roll-out movement.
- 4. Engage your core and keep your body from bending, then pull your arms back to the starting position and repeat.
Coach's Tips
- 1. Engage your abdomen and glutes strongly to prevent your waist from bending.
- 2. Start with a gentle incline to lower the difficulty, and as you get used to it, gradually increase the incline.
- 3. If you feel strain in your shoulders, reduce the range of the roll-out.
For a full TRX Chest Press to Roll Out guide with alternatives and benefits, see the TRX Chest Press to Roll Out exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or TRX Chest Press to Roll Out?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 1 for TRX Chest Press to Roll Out. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and TRX Chest Press to Roll Out work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and TRX Chest Press to Roll Out loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and TRX Chest Press to Roll Out need?
Dumbbell Fly needs a dumbbell, and TRX Chest Press to Roll Out needs a machine.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to TRX Chest Press to Roll Out once your form holds up.
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