Bench Press Vs. Flys: The Debate Ends Here – Which Exercise Reigns Supreme For Chest Development?
What To Know
- The bench press can be performed with various grips (narrow, wide, neutral) and angles (incline, decline, flat), allowing you to target different areas of the chest.
- While the bench press does target the chest, it also engages the shoulders and triceps to a significant degree.
- The bench press can be a challenging exercise for beginners who lack the necessary strength and stability.
When it comes to building a massive and impressive chest, two exercises reign supreme: the bench press and the fly. Both exercises target the chest muscles, but they do so in different ways. In this blog post, we will compare bench press vs. flys for chest, examining their benefits, drawbacks, and which one is better for different goals.
Benefits of Bench Press for Chest
- Compound movement: The bench press is a compound exercise, meaning it works multiple muscle groups simultaneously. This makes it an excellent exercise for building overall strength and muscle mass.
- Heavy weight: The bench press allows you to lift heavier weights than flys, which can help you build more muscle mass.
- Versatile: The bench press can be performed with various grips (narrow, wide, neutral) and angles (incline, decline, flat), allowing you to target different areas of the chest.
Drawbacks of Bench Press for Chest
- Shoulder and elbow stress: The bench press can put a lot of stress on the shoulders and elbows, especially if performed with poor form.
- Limited chest isolation: While the bench press does target the chest, it also engages the shoulders and triceps to a significant degree.
- Not suitable for beginners: The bench press can be a challenging exercise for beginners who lack the necessary strength and stability.
Benefits of Flys for Chest
- Chest isolation: Flys are an isolation exercise that primarily targets the chest muscles. This makes them an excellent choice for developing chest size and definition.
- Reduced stress on joints: Flys put less stress on the shoulders and elbows than the bench press, making them a safer option for those with joint issues.
- Improved mind-muscle connection: Flys require concentration and control, which can help you develop a better mind-muscle connection with your chest muscles.
Drawbacks of Flys for Chest
- Limited weight: Flys typically involve lighter weights than the bench press, which may limit muscle mass gains.
- Less compound movement: Flys are an isolation exercise, meaning they work fewer muscle groups than compound exercises like the bench press.
- Can be difficult to feel: Some people find it challenging to feel their chest muscles working during flys.
Which Exercise is Better for Chest Growth?
The best exercise for chest growth depends on your individual goals and abilities.
- For overall strength and muscle mass: Bench press
- For chest isolation and definition: Flys
- For beginners or those with joint issues: Flys
How to Incorporate Both Exercises into Your Chest Workout
To maximize chest development, consider incorporating both bench press and flys into your workout routine. Here’s a sample chest workout:
- Bench press: 3 sets of 8-12 repetitions
- Incline dumbbell flyes: 3 sets of 10-15 repetitions
- Decline dumbbell flyes: 3 sets of 10-15 repetitions
Tips for Proper Form and Safety
- Bench press: Keep your back flat on the bench, with your feet planted firmly on the ground. Grip the bar slightly wider than shoulder-width and lower it to your chest. Press the bar back up to the starting position, keeping your elbows tucked in.
- Flys: Lie on a bench with dumbbells in each hand. Hold the dumbbells above your chest, with your palms facing each other. Lower the dumbbells in an arc motion until your elbows are bent at a 90-degree angle. Return to the starting position by raising the dumbbells back up.
Basics You Wanted To Know
Q: Which exercise is more important for building a bigger chest?
A: Both bench press and flys are important for chest development. However, if your goal is to build overall strength and muscle mass, the bench press is the superior choice.
Q: Can I do flys with a barbell?
A: Yes, you can perform barbell flyes by lying on a bench with a barbell held above your chest. However, dumbbell flyes are generally considered more effective for chest isolation.
Q: How often should I train my chest?
A: Aim to train your chest 1-2 times per week. Allow for adequate rest and recovery between workouts to maximize muscle growth.
