Pause Bench Press vs Standing Straight Arm Chest Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Standing Straight Arm Chest Fly more often — 1,176 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pause Bench Press and Standing Straight Arm Chest Fly for Better Comparison.
Planfit Users' Choice about Pause Bench Press vs Standing Straight Arm Chest Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Straight Arm Chest Fly more often — 1,176 sessions compared to 85 for Pause Bench Press.
Popularity is not the whole answer. Pause Bench Press and Standing Straight Arm Chest Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Standing Straight Arm Chest Fly Differ
| What differs | Pause Bench Press | Standing Straight Arm Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 85 sessions | 1,176 sessions |
How to Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of 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 Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
How to Standing Straight Arm Chest Fly
Standing Straight Arm Chest Fly muscles worked: Chest
Form
- 1. Stand and extend your arms straight, lightly making fists.
- 2. Spread your arms to the sides and perform a chest fly.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Straighten your upper body.
If you want to know a detailed guide to Standing Straight Arm Chest Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Straight Arm Chest Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Standing Straight Arm Chest Fly?
Planfit users log Standing Straight Arm Chest Fly more often — 1,176 sessions against 85 for Pause Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pause Bench Press and Standing Straight Arm Chest Fly work the same muscles?
Not quite. Pause Bench Press loads chest, triceps, and front delts, and Standing Straight Arm Chest Fly loads .
What equipment do Pause Bench Press and Standing Straight Arm Chest Fly need?
Pause Bench Press needs a barbell, and Standing Straight Arm Chest Fly needs bodyweight only.
Which is easier to start with?
Standing Straight Arm Chest Fly is the easier place to start. Move to Pause Bench Press once your form holds up.
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