Band Chest Fly vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Band Chest Fly more often — 239 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Band Chest Fly and Jackhammer Pushdown and pick the one that fits your Chest workout.
Band Chest Fly vs Jackhammer Pushdown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Chest Fly more often — 239 sessions compared to 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Band Chest Fly and Jackhammer Pushdown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Chest Fly and Jackhammer Pushdown Differ
| What differs | Band Chest Fly | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest and biceps | chest and triceps |
| Equipment | a resistance band | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 239 sessions | 13 sessions |
How to Do Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
How to Do Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Band Chest Fly or Jackhammer Pushdown?
Planfit users log Band Chest Fly more often — 239 sessions against 13 for Jackhammer Pushdown. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Band Chest Fly and Jackhammer Pushdown work the same muscles?
Not quite. Band Chest Fly loads chest and biceps, and Jackhammer Pushdown loads chest and triceps.
What equipment do Band Chest Fly and Jackhammer Pushdown need?
Band Chest Fly needs a resistance band, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Band Chest Fly is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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