Pec Deck Fly vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Jackhammer Pushdown and pick the one that fits your Chest workout.
Pec Deck Fly vs Jackhammer Pushdown: 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 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Pec Deck Fly and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Pec Deck Fly | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest and biceps | chest and triceps |
| Machine type | pin-loaded | cable-driven |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 13 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 Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Jackhammer Pushdown?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 13 for Jackhammer Pushdown. 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 Jackhammer Pushdown work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Jackhammer Pushdown loads chest and triceps.
What equipment do Pec Deck Fly and Jackhammer Pushdown need?
Pec Deck Fly needs a machine, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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