Dumbbell Fly vs Hammer Bench Press
Maximizing Your 가슴 Workout Plan
Contents
여러 관절을 함께 쓰는 쪽은 Hammer Bench Press, 한 부위만 노리는 쪽은 Dumbbell Fly — 난이도 5단계 중 5 대 4. 가슴 루틴 배치를 비교했습니다.
Customize Your 가슴 Workout: Explore the Benefits of Dumbbell Fly and Hammer Bench Press for Better Comparison.
Planfit Users' Choice about Dumbbell Fly vs Hammer Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 2,765 for Hammer Bench Press.
Popularity is not the whole answer. Dumbbell Fly and Hammer Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
Dumbbell Fly와 Hammer Bench Press, 뭐가 다를까요?
| 비교 항목 | Dumbbell Fly | Hammer Bench Press |
|---|---|---|
| 자극 근육 | 가슴, 이두 및 전면 삼각근 | 가슴, 삼두 및 전면 삼각근 |
| 필요 기구 | 덤벨 | 머신 |
| 난이도 | 5단계 중 4 | 5단계 중 5 |
| 플랜핏 유저 완료 수 | 6,000회 | 2,765회 |
How to Dumbbell Fly
Dumbbell Fly muscles worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and switch to another exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Fly Guide page of our blog!
How to Hammer Bench Press
Hammer Bench Press muscles worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Comment
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
If you want to know a detailed guide to Hammer Bench Press, alternative exercises, and its benefits, check it out here. Check out the Hammer Bench Press Guide page of our blog!
자주 묻는 질문
가슴 운동으로 Dumbbell Fly와 Hammer Bench Press 중 뭐가 더 좋을까요?
플랜핏 유저는 Dumbbell Fly 쪽을 더 많이 해요 — 6,000회로, Hammer Bench Press 쪽 2,765회보다 많아요. 둘 다 가슴 운동이라 가진 기구와 쓰고 싶은 근육에 맞춰 고르면 돼요.
Dumbbell Fly와 Hammer Bench Press, 같은 근육을 쓰나요?
완전히 같지는 않아요. Dumbbell Fly 쪽 자극 근육: 가슴, 이두 및 전면 삼각근 / Hammer Bench Press 쪽: 가슴, 삼두 및 전면 삼각근
Dumbbell Fly와 Hammer Bench Press, 어떤 기구가 필요한가요?
Dumbbell Fly 쪽 필요 기구: 덤벨 / Hammer Bench Press 쪽: 머신
어느 쪽이 시작하기 더 쉬울까요?
Dumbbell Fly 쪽이 시작하기 더 쉬워요. 자세가 안정되면 Hammer Bench Press 쪽으로 넘어가요.
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