Reverse Cable Fly vs Overhead Press
Maximizing Your Shoulder Workout Plan
Contents
Overhead Press works multiple joints at once, Reverse Cable Fly isolates — difficulty 3 of 5 vs 5. See which fits your Shoulder day.
Customize Your Shoulder Workout: Explore the Benefits of Reverse Cable Fly and Overhead Press for Better Comparison.
Planfit Users' Choice about Reverse Cable Fly vs Overhead Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 1,771 for Reverse Cable Fly.
Popularity is not the whole answer. Reverse Cable Fly and Overhead Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Reverse Cable Fly and Overhead Press Differ
| What differs | Reverse Cable Fly | Overhead Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Equipment | a machine | a barbell |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 17,150 sessions |
How to Reverse Cable Fly
Reverse Cable Fly muscles worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. Slowly return to the starting position.
Coach's Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Reverse Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Reverse Cable Fly Guide page of our blog!
How to Overhead Press
Overhead Press muscles worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your hips and core engaged, slowly lower the barbell to return to the starting position.
Coach's Comment
- 1. If you grip the barbell too wide, it can put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
If you want to know a detailed guide to Overhead Press, alternative exercises, and its benefits, check it out here. Check out the Overhead Press Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Overhead Press?
Planfit users log Overhead Press more often — 17,150 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Reverse Cable Fly and Overhead Press work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Overhead Press loads front delts, side delts, and triceps.
What equipment do Reverse Cable Fly and Overhead Press need?
Reverse Cable Fly needs a machine, and Overhead Press needs a barbell.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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