One Arm Dumbbell Bench Press vs Bench Cable Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log One Arm Dumbbell Bench Press more often — 124 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of One Arm Dumbbell Bench Press and Bench Cable Fly for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Bench Press vs Bench Cable Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Bench Press more often — 124 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. One Arm Dumbbell Bench Press and Bench Cable Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Bench Press and Bench Cable Fly Differ
| What differs | One Arm Dumbbell Bench Press | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 124 sessions | 49 sessions |
How to One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press muscles worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Comment
- 1. If you cannot lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward past 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 One Arm Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Bench Press Guide page of our blog!
How to Bench Cable Fly
Bench 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 put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Bench Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Bench Cable Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Bench Cable Fly?
Planfit users log One Arm Dumbbell Bench Press more often — 124 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Dumbbell Bench Press and Bench Cable Fly work the same muscles?
Not quite. One Arm Dumbbell Bench Press loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do One Arm Dumbbell Bench Press and Bench Cable Fly need?
One Arm Dumbbell Bench Press needs a dumbbell, and Bench Cable Fly needs a machine.
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