Hammer Bench Press vs Standing Fly (Chest)
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Hammer Bench Press and Standing Fly (Chest) for Better Comparison.
Planfit Users' Choice about Hammer Bench Press vs Standing Fly (Chest) : 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 1,148 for Standing Fly (Chest).
Popularity is not the whole answer. Hammer Bench Press and Standing Fly (Chest) 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 Standing Fly (Chest) Differ
| What differs | Hammer Bench Press | Standing Fly (Chest) |
|---|---|---|
| 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 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 Standing Fly (Chest)
Standing Fly (Chest) 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 Comment
- Keep your upper body straight.
If you want to know a detailed guide to Standing Fly (Chest), alternative exercises, and its benefits, check it out here. Check out the Standing Fly (Chest) Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Standing Fly (Chest)?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 1,148 for Standing Fly (Chest). 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 (Chest) work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Standing Fly (Chest) loads .
What equipment do Hammer Bench Press and Standing Fly (Chest) need?
Hammer Bench Press needs a machine, and Standing Fly (Chest) needs bodyweight only.
Which is easier to start with?
Standing Fly (Chest) is the easier place to start. Move to Hammer Bench Press once your form holds up.
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