Incline Bench Press vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Incline Bench Press more often — 8,934 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Incline Bench Press and Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Incline Bench Press vs Standing 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 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Incline Bench Press and Standing 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 Standing Dumbbell Fly Differ
| What differs | Incline Bench Press | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 8,934 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Comment
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Incline Bench Press or Standing Dumbbell Fly?
Planfit users log Incline Bench Press more often — 8,934 sessions against 322 for Standing 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 Standing Dumbbell Fly work the same muscles?
Not quite. Incline Bench Press loads chest, triceps, and front delts, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Incline Bench Press and Standing Dumbbell Fly need?
Incline Bench Press needs a barbell, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Incline Bench Press is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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