Dumbbell Shoulder Press vs Pec Deck Rear Delt
Which one fits your Shoulder workout plan?
Contents
Dumbbell Shoulder Press works multiple joints at once, Pec Deck Rear Delt isolates — difficulty 2 of 5 vs 1. See which fits your Shoulder day.
Compare the benefits of Dumbbell Shoulder Press and Pec Deck Rear Delt and pick the one that fits your Shoulder workout.
Dumbbell Shoulder Press vs Pec Deck Rear Delt: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Shoulder Press more often — 42,733 sessions compared to 21,221 for Pec Deck Rear Delt.
What most people do isn't always what fits you. Dumbbell Shoulder Press and Pec Deck Rear Delt differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Shoulder Press and Pec Deck Rear Delt Differ
| What differs | Dumbbell Shoulder Press | Pec Deck Rear Delt |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 42,733 sessions | 21,221 sessions |
How to Do Dumbbell Shoulder Press
Dumbbell Shoulder Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbells vertically.
- 2. Please lift them without bringing the dumbbells together, just as they are.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. If you feel pain in your shoulder or hear a 'clicking' sound, position your elbows in front of your body instead of at your sides.
- 2. If the pain continues, lower the dumbbell weight by about 20% or try substituting with a different shoulder exercise.
For a full Dumbbell Shoulder Press guide with alternatives and benefits, see the Dumbbell Shoulder Press exercise guide.
How to Do Pec Deck Rear Delt
Pec Deck Rear Delt Muscles Worked: Shoulder
Form
- 1. Pull the equipment while keeping your arms straight.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your shoulder blades, the trapezius muscles will be used instead of the rear shoulders, so please be careful.
For a full Pec Deck Rear Delt guide with alternatives and benefits, see the Pec Deck Rear Delt exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Dumbbell Shoulder Press or Pec Deck Rear Delt?
Planfit users log Dumbbell Shoulder Press more often — 42,733 sessions against 21,221 for Pec Deck Rear Delt. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Shoulder Press and Pec Deck Rear Delt work the same muscles?
Not quite. Dumbbell Shoulder Press loads front delts, side delts, and triceps, and Pec Deck Rear Delt loads rear delts and traps.
What equipment do Dumbbell Shoulder Press and Pec Deck Rear Delt need?
Dumbbell Shoulder Press needs a dumbbell, and Pec Deck Rear Delt needs a machine.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Dumbbell Shoulder Press once your form holds up.
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