Incline Dumbbell Fly vs Bench Press Machine
Maximizing Your Chest Workout Plan
Contents
Planfit users log Incline Dumbbell Fly more often — 2,435 sessions vs 181. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Incline Dumbbell Fly and Bench Press Machine for Better Comparison.
Planfit Users' Choice about Incline Dumbbell Fly vs Bench Press Machine : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Dumbbell Fly more often — 2,435 sessions compared to 181 for Bench Press Machine.
Popularity is not the whole answer. Incline Dumbbell Fly and Bench Press Machine differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Dumbbell Fly and Bench Press Machine Differ
| What differs | Incline Dumbbell Fly | Bench Press Machine |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,435 sessions | 181 sessions |
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!
How to Bench Press Machine
Bench Press Machine muscles worked: Chest
Form
- 1. Tense your chest and push the handle forward while extending your arms.
- 2. Do not fully lock your arms, and pause briefly at the point where your chest contracts.
- 3. Slowly return the handle to the starting position while feeling your chest stretch.
- 4. Repeat the same motion without any rebound.
Coach's Comment
- 1. Engage your core to prevent your lower back from arching excessively.
- 2. Keep your wrists straight to avoid bending.
- 3. Adjust your range of motion so that your elbows do not go too far behind your body, putting strain on your shoulders.
If you want to know a detailed guide to Bench Press Machine, alternative exercises, and its benefits, check it out here. Check out the Bench Press Machine Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Incline Dumbbell Fly or Bench Press Machine?
Planfit users log Incline Dumbbell Fly more often — 2,435 sessions against 181 for Bench Press Machine. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Incline Dumbbell Fly and Bench Press Machine work the same muscles?
Not quite. Incline Dumbbell Fly loads chest, biceps, and front delts, and Bench Press Machine loads chest, triceps, and front delts.
What equipment do Incline Dumbbell Fly and Bench Press Machine need?
Incline Dumbbell Fly needs a dumbbell, and Bench Press Machine needs a machine.
Which is easier to start with?
Incline Dumbbell Fly is the easier place to start. Move to Bench Press Machine once your form holds up.
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