Hammer Bench Press vs Chest Fly and Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 1,111. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Chest Fly and Push Up and pick the one that fits your Chest workout.
Hammer Bench Press vs Chest Fly and Push Up: 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 1,111 for Chest Fly and Push Up.
What most people do isn't always what fits you. Hammer Bench Press and Chest Fly and Push Up 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 Chest Fly and Push Up Differ
| What differs | Hammer Bench Press | Chest Fly and Push Up |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 1,111 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 Chest Fly and Push Up
Chest Fly and Push Up Muscles Worked: Chest
Form
- 1. Bring your palms together so that your elbows touch in front of your body.
- 2. In that position, raise your arms up towards the sky.
- 3. Return to the original position.
Coach's Tips
- Be careful not to strain your shoulders.
For a full Chest Fly and Push Up guide with alternatives and benefits, see the Chest Fly and Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Chest Fly and Push Up?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 1,111 for Chest Fly and Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Hammer Bench Press and Chest Fly and Push Up need?
Hammer Bench Press needs a machine, and Chest Fly and Push Up needs bodyweight only.
Which is easier to start with?
Chest Fly and Push Up is the easier place to start. Move to Hammer Bench Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
