Pec Deck Fly vs Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 2,765. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Hammer Bench Press and pick the one that fits your Chest workout.
Pec Deck Fly vs Hammer 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 2,765 for Hammer Bench Press.
What most people do isn't always what fits you. Pec Deck Fly and Hammer 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 Hammer Bench Press Differ
| What differs | Pec Deck Fly | Hammer Bench Press |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Machine type | pin-loaded | plate-loaded |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 2,765 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 Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Hammer Bench Press?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 2,765 for Hammer 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 Hammer Bench Press work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Hammer Bench Press need?
Pec Deck Fly needs a machine, and Hammer Bench Press needs a machine.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Hammer Bench Press once your form holds up.
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