Pec Deck Fly vs Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Pec Deck Fly is the easier place to start — difficulty 1 of 5 vs 2. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Pec Deck Fly and Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Pec Deck Fly vs Dumbbell 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 31,543 for Dumbbell Bench Press.
Popularity is not the whole answer. Pec Deck Fly and Dumbbell 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 Dumbbell Bench Press Differ
| What differs | Pec Deck Fly | Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 31,543 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 Dumbbell Bench Press
Dumbbell Bench Press muscles worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Comment
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Dumbbell Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Pec Deck Fly and Dumbbell Bench Press work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Dumbbell Bench Press need?
Pec Deck Fly needs a machine, and Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Dumbbell Bench Press once your form holds up.
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