Pec Deck Fly vs Pause Push Up
Maximizing Your Chest Workout Plan
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 2. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pec Deck Fly and Pause Push Up for Better Comparison.
Planfit Users' Choice about Pec Deck Fly vs Pause Push Up : 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 2 for Pause Push Up.
Popularity is not the whole answer. Pec Deck Fly and Pause Push Up 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 Pause Push Up Differ
| What differs | Pec Deck Fly | Pause Push Up |
|---|---|---|
| Muscles worked | chest and biceps | chest, triceps, and front delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 2 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 Pause Push Up
Pause Push Up muscles worked: Chest
Form
- 1. Bend your elbows and slowly lower yourself until your chest is close to the floor.
- 2. Pause for 1-2 seconds with your chest slightly above the floor to maintain tension.
- 3. Push your body up with your chest and arm strength to return to the starting position.
- 4. Repeat with the same rhythm while keeping the pause time consistent.
Coach's Comment
- 1. When going down, engage your abdomen and glutes to prevent your back from bending or sagging.
- 2. At the stopping point, do not bounce back with momentum; push up only using your muscle strength.
- 3. At first, focus on maintaining the correct posture and stopping time rather than the number of repetitions.
If you want to know a detailed guide to Pause Push Up, alternative exercises, and its benefits, check it out here. Check out the Pause Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Pause Push Up?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 2 for Pause Push Up. 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 Pause Push Up work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Pause Push Up loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Pause Push Up need?
Pec Deck Fly needs a machine, and Pause Push Up needs bodyweight only.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Pause Push Up once your form holds up.
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