Dumbbell Bench Press vs Pec Deck Fly
Which one fits your Chest workout plan?
Contents
Pec Deck Fly is the easier place to start — difficulty 1 of 5 vs 2. Compare Chest form cues and when to progress.
Compare the benefits of Dumbbell Bench Press and Pec Deck Fly and pick the one that fits your Chest workout.
Dumbbell Bench Press vs Pec Deck Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Fly more often — 43,845 sessions compared to 31,543 for Dumbbell Bench Press.
What most people do isn't always what fits you. Dumbbell Bench Press and Pec Deck Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Bench Press and Pec Deck Fly Differ
| What differs | Dumbbell Bench Press | Pec Deck Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and biceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 43,845 sessions |
How to Do Dumbbell Bench Press
Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Tips
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Dumbbell Bench Press guide with alternatives and benefits, see the Dumbbell Bench Press exercise guide.
How to Do Pec Deck Fly
Pec Deck Fly Muscles Worked: Chest
Form
- 1. With your arms slightly bent, use your chest muscles to bring your hands together.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and substitute with another exercise.
- 3. Be careful not to fully extend your arms.
For a full Pec Deck Fly guide with alternatives and benefits, see the Pec Deck Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Pec Deck Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Bench Press and Pec Deck Fly work the same muscles?
Not quite. Dumbbell Bench Press loads chest, triceps, and front delts, and Pec Deck Fly loads chest and biceps.
What equipment do Dumbbell Bench Press and Pec Deck Fly need?
Dumbbell Bench Press needs a dumbbell, and Pec Deck Fly needs a machine.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Dumbbell Bench Press once your form holds up.
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