Standing Dumbbell Fly vs Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Standing Dumbbell Fly and Bench Press for Better Comparison.
Planfit Users' Choice about Standing Dumbbell Fly vs Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Standing Dumbbell Fly and Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Standing Dumbbell Fly and Bench Press Differ
| What differs | Standing Dumbbell Fly | Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | a barbell |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 322 sessions | 38,526 sessions |
How to Standing Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. Keep your elbow angle and open your chest by moving your arms out to the sides and back.
- 2. When you feel a stretch in your chest, pause, then bring the dumbbells together in front of you.
- 3. Hold the squeeze in your chest, then slowly return to the starting position.
- 4. Engage your core and repeat without leaning back.
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!
How to Bench Press
Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. 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 overexerting yourself.
- 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 Bench Press, alternative exercises, and its benefits, check it out here. Check out the Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Standing Dumbbell Fly or Bench Press?
Planfit users log Bench Press more often — 38,526 sessions against 322 for Standing Dumbbell Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Standing Dumbbell Fly and Bench Press work the same muscles?
Not quite. Standing Dumbbell Fly loads chest, biceps, and front delts, and Bench Press loads chest, triceps, and front delts.
What equipment do Standing Dumbbell Fly and Bench Press need?
Standing Dumbbell Fly needs a dumbbell, and Bench Press needs a barbell.
Which is easier to start with?
Bench Press is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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