Pec Deck Fly vs Decline Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pec Deck Fly and Decline Bench Press for Better Comparison.
Planfit Users' Choice about Pec Deck Fly vs Decline Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Fly more often — 43,845 sessions compared to 484 for Decline Bench Press.
Popularity is not the whole answer. Pec Deck Fly and Decline Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pec Deck Fly and Decline Bench Press Differ
| What differs | Pec Deck Fly | Decline Bench Press |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 484 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Pec Deck Fly, alternative exercises, and its benefits, check it out here. Check out the Pec Deck Fly Guide page of our blog!
How to Decline Bench Press
Decline Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
- 2. At this time, your forearms should be vertical to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If you have high intraocular pressure, please substitute with other exercises.
- 2. If the barbell does not touch your chest, lower it as much as possible without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Be careful not to let your buttocks come off the bench.
If you want to know a detailed guide to Decline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Decline Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Decline Bench Press?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 484 for Decline 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 Decline Bench Press work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Decline Bench Press loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Decline Bench Press need?
Pec Deck Fly needs a machine, and Decline Bench Press needs a barbell.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Decline Bench Press once your form holds up.
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