Pec Deck Fly vs Spoto Press
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 4. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Spoto Press and pick the one that fits your Chest workout.
Pec Deck Fly vs Spoto 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 4 for Spoto Press.
What most people do isn't always what fits you. Pec Deck Fly and Spoto 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 Spoto Press Differ
| What differs | Pec Deck Fly | Spoto 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 | 4 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 Spoto Press
Spoto Press Muscles Worked: Chest
Form
- 1. Slowly lower the bar and stop a few centimeters above your chest (keeping it from touching your chest).
- 2. Hold that position for about 1 second while maintaining tension in your chest and arms.
- 3. Push the bar back up with your chest strength to return to the starting position.
- 4. Repeat in the same rhythm without any bouncing.
Coach's Tips
- 1. Do not use rebound in the stopping phase; rely solely on muscle strength.
- 2. Instead of being greedy for weight, start with a manageable load that you can control.
- 3. Keep your core tight to prevent excessive bending of the back, and if possible, work with a spotter.
For a full Spoto Press guide with alternatives and benefits, see the Spoto Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Spoto Press?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 4 for Spoto 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 Spoto Press work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Spoto Press loads chest, triceps, and front delts.
What equipment do Pec Deck Fly and Spoto Press need?
Pec Deck Fly needs a machine, and Spoto Press needs a barbell.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Spoto Press once your form holds up.
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