Pec Deck Fly vs Band Crossover
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 131. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Band Crossover and pick the one that fits your Chest workout.
Pec Deck Fly vs Band Crossover: 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 131 for Band Crossover.
What most people do isn't always what fits you. Pec Deck Fly and Band Crossover 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 Band Crossover Differ
| What differs | Pec Deck Fly | Band Crossover |
|---|---|---|
| Muscles worked | chest and biceps | chest, biceps, and front delts |
| Equipment | a machine | a resistance band |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 131 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 Band Crossover
Band Crossover Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Cross one arm over the other and pull the band forward.
- 3. After crossing your arms, slowly return to the original position.
Coach's Tips
- 1. Slightly bend your arms and bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Crossover guide with alternatives and benefits, see the Band Crossover exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Band Crossover?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 131 for Band Crossover. 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 Band Crossover work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Band Crossover loads chest, biceps, and front delts.
What equipment do Pec Deck Fly and Band Crossover need?
Pec Deck Fly needs a machine, and Band Crossover needs a resistance band.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Band Crossover once your form holds up.
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