Bench Cable Fly vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Cable Fly more often — 49 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Jackhammer Pushdown and pick the one that fits your Chest workout.
Bench Cable Fly vs Jackhammer Pushdown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Cable Fly more often — 49 sessions compared to 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Bench Cable 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 Bench Cable Fly and Jackhammer Pushdown Differ
| What differs | Bench Cable Fly | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest and triceps |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 13 sessions |
How to Do Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable 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, Bench Cable Fly or Jackhammer Pushdown?
Planfit users log Bench Cable Fly more often — 49 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 Bench Cable Fly and Jackhammer Pushdown work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Bench Cable Fly and Jackhammer Pushdown need?
Bench Cable Fly needs a machine, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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