Pec Deck Fly vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Pec Deck Fly vs Alternate Dumbbell Bench Press: 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 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Pec Deck Fly and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pec Deck Fly and Alternate Dumbbell Bench Press Differ
| What differs | Pec Deck Fly | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 3 sessions |
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.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Alternate Dumbbell Bench Press?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pec Deck Fly and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Alternate Dumbbell Bench Press need?
Pec Deck Fly needs a machine, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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