One Arm Dumbbell Bench Press vs Lying Floor Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Lying Floor Fly more often — 1,118 sessions vs 124. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of One Arm Dumbbell Bench Press and Lying Floor Fly for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Bench Press vs Lying Floor Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Floor Fly more often — 1,118 sessions compared to 124 for One Arm Dumbbell Bench Press.
Popularity is not the whole answer. One Arm Dumbbell Bench Press and Lying Floor 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 Lying Floor Fly Differ
| What differs | One Arm Dumbbell Bench Press | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 124 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly muscles worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Lying Floor Fly, alternative exercises, and its benefits, check it out here. Check out the Lying Floor Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Lying Floor Fly?
Planfit users log Lying Floor Fly more often — 1,118 sessions against 124 for One Arm Dumbbell Bench Press. 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 Lying Floor Fly work the same muscles?
Not quite. One Arm Dumbbell Bench Press loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do One Arm Dumbbell Bench Press and Lying Floor Fly need?
One Arm Dumbbell Bench Press needs a dumbbell, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to One Arm Dumbbell Bench Press once your form holds up.
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