Hammer Bench Press vs Bench Cable Fly
Which one fits 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.
Compare the benefits of Hammer Bench Press and Bench Cable Fly and pick the one that fits your Chest workout.
Hammer Bench Press vs Bench Cable Fly: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Hammer Bench Press and Bench Cable Fly differ in the muscles they work, 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 Do 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 Tips
- 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.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
How to Do 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 Tips
- 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.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly exercise guide.
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.
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