Incline Bench Press vs Incline Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
Incline Bench Press works multiple joints at once, Incline Dumbbell Fly isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Incline Bench Press and Incline Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Incline Bench Press vs Incline Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Bench Press more often — 8,934 sessions compared to 2,435 for Incline Dumbbell Fly.
Popularity is not the whole answer. Incline Bench Press and Incline Dumbbell Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Bench Press and Incline Dumbbell Fly Differ
| What differs | Incline Bench Press | Incline Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 8,934 sessions | 2,435 sessions |
How to Incline Bench Press
Incline Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches the upper part of your chest. The barbell should touch higher than in a regular bench press.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Incline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Incline Bench Press Guide page of our blog!
How to Incline Dumbbell Fly
Incline Dumbbell Fly muscles worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back 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 another exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Incline Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Incline Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Incline Bench Press or Incline Dumbbell Fly?
Planfit users log Incline Bench Press more often — 8,934 sessions against 2,435 for Incline Dumbbell Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Incline Bench Press and Incline Dumbbell Fly work the same muscles?
Not quite. Incline Bench Press loads chest, triceps, and front delts, and Incline Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Incline Bench Press and Incline Dumbbell Fly need?
Incline Bench Press needs a barbell, and Incline Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Incline Bench Press is the easier place to start. Move to Incline Dumbbell Fly once your form holds up.
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