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