Dumbbell Fly vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Jackhammer Pushdown and pick the one that fits your Chest workout.
Dumbbell Fly vs Jackhammer Pushdown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Dumbbell 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 Dumbbell Fly and Jackhammer Pushdown Differ
| What differs | Dumbbell Fly | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest and triceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 13 sessions |
How to Do Dumbbell Fly
Dumbbell Fly Muscles Worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back 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 switch to another exercise.
- 3. Be careful not to fully extend your arms.
For a full Dumbbell Fly guide with alternatives and benefits, see the Dumbbell 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, Dumbbell Fly or Jackhammer Pushdown?
Planfit users log Dumbbell Fly more often — 6,000 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 Dumbbell Fly and Jackhammer Pushdown work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Dumbbell Fly and Jackhammer Pushdown need?
Dumbbell Fly needs a dumbbell, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Dumbbell Fly is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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