Hammer Bench Press vs Standing Fly
Which one fits your Chest workout plan?
Contents
Hammer Bench Press works multiple joints at once, Standing Fly isolates — difficulty 5 of 5 vs 1. See which fits your Chest day.
Compare the benefits of Hammer Bench Press and Standing Fly and pick the one that fits your Chest workout.
Hammer Bench Press vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Hammer Bench Press and Standing 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 Standing Fly Differ
| What differs | Hammer Bench Press | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 1,148 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 Standing Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Standing Fly?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 1,148 for Standing 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 Standing Fly work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Hammer Bench Press and Standing Fly need?
Hammer Bench Press needs a machine, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Hammer Bench Press once your form holds up.
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