Incline Dumbbell Fly vs Hammer Strength Decline Chest Press
Which one fits your Chest workout plan?
Contents
Incline Dumbbell Fly is the easier place to start — difficulty 4 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of Incline Dumbbell Fly and Hammer Strength Decline Chest Press and pick the one that fits your Chest workout.
Incline Dumbbell Fly vs Hammer Strength Decline Chest Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Dumbbell Fly more often — 2,435 sessions compared to 1,534 for Hammer Strength Decline Chest Press.
What most people do isn't always what fits you. Incline Dumbbell Fly and Hammer Strength Decline Chest Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Dumbbell Fly and Hammer Strength Decline Chest Press Differ
| What differs | Incline Dumbbell Fly | Hammer Strength Decline Chest Press |
|---|---|---|
| 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 | 1,534 sessions |
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.
How to Do Hammer Strength Decline Chest Press
Hammer Strength Decline Chest Press Muscles Worked: Chest
Form
- 1. While tightening your chest, push the handle forward and extend your arms.
- 2. Do not fully lock your arms; keep a slight bend and feel the chest contraction at the peak.
- 3. Slowly pull the handle back towards your chest to return to the starting position, keeping your elbows from flaring out too much.
- 4. As you lower, feel the stretch in your chest and only go down to a range that is pain-free.
Coach's Tips
- 1. Avoid excessively bending your waist; keep your hips and back against the backrest and engage your core.
- 2. If you spread your elbows too far out, it puts more strain on your shoulders, so maintain an angle of about 30-45 degrees with your torso.
- 3. If you feel pinching in the front of your shoulder when going too deep, reduce the range of motion.
- 4. At first, it's better to start with a manageable weight rather than a heavy one to accurately learn the movements.
For a full Hammer Strength Decline Chest Press guide with alternatives and benefits, see the Hammer Strength Decline Chest Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Incline Dumbbell Fly or Hammer Strength Decline Chest 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 Dumbbell Fly and Hammer Strength Decline Chest Press work the same muscles?
Not quite. Incline Dumbbell Fly loads chest, biceps, and front delts, and Hammer Strength Decline Chest Press loads chest, triceps, and front delts.
What equipment do Incline Dumbbell Fly and Hammer Strength Decline Chest Press need?
Incline Dumbbell Fly needs a dumbbell, and Hammer Strength Decline Chest Press needs a machine.
Which is easier to start with?
Incline Dumbbell Fly is the easier place to start. Move to Hammer Strength Decline Chest Press once your form holds up.
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