Hammer Bench Press vs Bench Cable Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Hammer Bench Press and Bench Cable Fly for Better Comparison.
Planfit Users' Choice about Hammer Bench Press vs Bench Cable Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hammer Bench Press more often — 2,765 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. Hammer Bench Press and Bench Cable Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hammer Bench Press and Bench Cable Fly Differ
| What differs | Hammer Bench Press | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Machine type | plate-loaded | cable-driven |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 49 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Hammer Bench Press, alternative exercises, and its benefits, check it out here. Check out the Hammer Bench Press Guide page of our blog!
How to Bench Cable Fly
Bench Cable Fly muscles worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Bench Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Bench Cable Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Bench Cable Fly?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hammer Bench Press and Bench Cable Fly work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Hammer Bench Press and Bench Cable Fly need?
Hammer Bench Press needs a machine, and Bench Cable Fly needs a machine.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Hammer Bench Press once your form holds up.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
