What To Know
- However, they also engage the clavicular head of the pectoralis major, which is the upper portion of the chest, and the anterior deltoids, which are the front of the shoulders.
- However, they also engage the sternal head of the pectoralis major, which is the inner portion of the chest, and the triceps, which are the back of the upper arms.
- However, if you are looking for a compound movement that engages multiple muscle groups, is easier to learn, and allows for the use of heavier weights, then bench flys may be a better option.
When it comes to building a strong and well-defined chest, two exercises that often come to mind are cable flys and bench flys. Both exercises are effective in targeting the pectoralis muscles, but they differ in terms of their mechanics, benefits, and which muscle fibers they primarily engage. In this blog post, we will delve into the world of cable flys vs. bench flys, comparing their pros and cons to help you make an informed decision about which exercise to incorporate into your chest-building routine.
Mechanics and Muscle Activation
Cable Flys
Cable flys are performed using a cable machine with two handles attached to the top of the machine. The user stands facing the machine with their feet shoulder-width apart and grabs the handles with their palms facing each other. From this starting position, the user extends their arms out to the sides, keeping their elbows slightly bent, and then brings their arms together in a wide arc, squeezing their chest muscles at the end of the movement.
Cable flys primarily target the sternal head of the pectoralis major, which is the inner portion of the chest. However, they also engage the clavicular head of the pectoralis major, which is the upper portion of the chest, and the anterior deltoids, which are the front of the shoulders.
Bench Flys
Bench flys are performed on a flat or incline bench with a barbell or dumbbells. The user lies on the bench with their feet flat on the floor and their back flat against the bench. They grab the barbell or dumbbells with their palms facing each other and hold them at shoulder height, with their elbows tucked in. From this starting position, the user lowers the weight down towards their chest, keeping their elbows tucked in, and then presses the weight back up to the starting position.
Bench flys primarily target the clavicular head of the pectoralis major, which is the upper portion of the chest. However, they also engage the sternal head of the pectoralis major, which is the inner portion of the chest, and the triceps, which are the back of the upper arms.
Benefits of Cable Flys vs. Bench Flys
Cable Flys
- Isolation: Cable flys offer a greater degree of isolation for the pectoralis muscles than bench flys. This is because the cable machine provides constant tension throughout the movement, which helps to prevent the other muscles from assisting in the lift.
- Range of motion: Cable flys allow for a greater range of motion than bench flys, which can help to maximize muscle growth.
- Versatility: Cable flys can be performed with different attachments, such as straight bars, D-handles, and ropes, which allows for variation in the exercise.
Bench Flys
- Compound movement: Bench flys are a compound movement, which means that they engage multiple muscle groups simultaneously. This can be beneficial for building overall strength and muscle mass.
- Simplicity: Bench flys are a relatively simple exercise to learn and perform, making them suitable for beginners.
- Heavy weight: Bench flys allow for the use of heavier weights than cable flys, which can help to build strength and muscle mass.
Which Exercise Is Right for You?
The choice between cable flys and bench flys depends on your individual goals and preferences. If you are looking for an exercise that provides greater isolation for the pectoralis muscles, a greater range of motion, and more versatility, then cable flys may be a better choice. However, if you are looking for a compound movement that engages multiple muscle groups, is easier to learn, and allows for the use of heavier weights, then bench flys may be a better option.
Tips for Performing Cable Flys and Bench Flys
- Keep your elbows slightly bent: This will help to prevent injury and maximize muscle activation.
- Focus on squeezing your chest muscles: At the end of each movement, squeeze your chest muscles together to maximize muscle growth.
- Control the movement: Avoid using momentum to swing the weight. Instead, control the movement throughout the entire range of motion.
- Warm up before lifting heavy weights: This will help to prevent injury and prepare your muscles for the workout.
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult with a medical professional.
Variations of Cable Flys and Bench Flys
Cable Flys Variations
- Crossover flys: This variation involves crossing the cables over each other at the bottom of the movement.
- Reverse flys: This variation involves standing with your back to the cable machine and pulling the handles towards your body.
- Incline cable flys: This variation involves performing cable flys on an incline bench.
Bench Flys Variations
- Incline bench flys: This variation involves performing bench flys on an incline bench.
- Decline bench flys: This variation involves performing bench flys on a decline bench.
- Dumbbell flys: This variation involves using dumbbells instead of a barbell.
Key Points: Cable Flys vs. Bench Flys
Cable flys and bench flys are both effective exercises for building a strong and well-defined chest. However, they differ in terms of their mechanics, benefits, and which muscle fibers they primarily engage. By understanding the differences between these two exercises, you can make an informed decision about which exercise to incorporate into your chest-building routine.
What People Want to Know
Q: Which exercise is better for building muscle mass, cable flys or bench flys?
A: Both cable flys and bench flys can be effective for building muscle mass, but bench flys are generally considered to be a more compound movement and may be more effective for building overall strength and muscle mass.
Q: Which exercise is better for isolating the pectoralis muscles?
A: Cable flys offer a greater degree of isolation for the pectoralis muscles than bench flys, making them a better choice for targeting the chest muscles directly.
Q: Can I perform cable flys and bench flys in the same workout?
A: Yes, you can perform cable flys and bench flys in the same workout, but it is important to warm up properly before lifting heavy weights and to listen to your body to avoid injury.
