One Arm Dumbbell Bench Press vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Standing Dumbbell Fly more often — 322 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 Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Bench Press vs Standing Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Dumbbell Fly more often — 322 sessions compared to 124 for One Arm Dumbbell Bench Press.
Popularity is not the whole answer. One Arm Dumbbell Bench Press and Standing Dumbbell 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 Standing Dumbbell Fly Differ
| What differs | One Arm Dumbbell Bench Press | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 124 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Comment
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Standing Dumbbell Fly?
Planfit users log Standing Dumbbell Fly more often — 322 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 Standing Dumbbell Fly work the same muscles?
Not quite. One Arm Dumbbell Bench Press loads chest, triceps, and front delts, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do One Arm Dumbbell Bench Press and Standing Dumbbell Fly need?
One Arm Dumbbell Bench Press needs a dumbbell, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
One Arm Dumbbell Bench Press is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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