Standing Dumbbell Fly vs Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 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 Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Standing Dumbbell Fly vs Dumbbell Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Standing Dumbbell Fly and Dumbbell 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 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 Dumbbell Bench Press
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 forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Comment
- 1. If you can't 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 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 Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Bench Press Guide page of our blog!
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