Incline Cable Fly vs Pause Bench Press
Maximizing Your Chest Workout Plan
Contents
Incline Cable Fly and Pause Bench Press are close in use — 147 vs 85 sessions logged. What separates them is Chest loading and form.
Customize Your Chest Workout: Explore the Benefits of Incline Cable Fly and Pause Bench Press for Better Comparison.
Planfit Users' Choice about Incline Cable Fly vs Pause Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Cable Fly more often — 147 sessions compared to 85 for Pause Bench Press.
Popularity is not the whole answer. Incline Cable Fly and Pause Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Cable Fly and Pause Bench Press Differ
| What differs | Incline Cable Fly | Pause Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a machine | a barbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 147 sessions | 85 sessions |
How to Incline Cable Fly
Incline Cable Fly muscles worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can strain your shoulders.
- 2. If you experience shoulder pain, stop and substitute with another exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Incline Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Incline Cable Fly Guide page of our blog!
How to Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. 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 straining.
- 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 Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Incline Cable Fly or Pause Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Incline Cable Fly and Pause Bench Press work the same muscles?
Not quite. Incline Cable Fly loads chest, biceps, and front delts, and Pause Bench Press loads chest, triceps, and front delts.
What equipment do Incline Cable Fly and Pause Bench Press need?
Incline Cable Fly needs a machine, and Pause Bench Press needs a barbell.
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