Exercise Comparison
Barbell Bench Press - Medium Grip vs One-Arm Flat Bench Dumbbell Flye
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Bench Press - Medium Grip
Instructions
Barbell Bench Press - Medium Grip
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.
One-Arm Flat Bench Dumbbell Flye
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the exercise.
Verdict
Both exercises target the chest. Barbell Bench Press - Medium Grip is a beginner exercise using barbell, while One-Arm Flat Bench Dumbbell Flye is beginner and uses dumbbell. Choose Barbell Bench Press - Medium Grip if you have access to barbell, or One-Arm Flat Bench Dumbbell Flye if you prefer dumbbell. Barbell Bench Press - Medium Grip is a compound movement working multiple joints, making it better for overall strength. One-Arm Flat Bench Dumbbell Flye isolates the target muscle for focused development.