Pec Deck Fly vs Standing Alternate Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 473. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Standing Alternate Chest Fly and pick the one that fits your Chest workout.
Pec Deck Fly vs Standing Alternate Chest Fly: 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 473 for Standing Alternate Chest Fly.
What most people do isn't always what fits you. Pec Deck Fly and Standing Alternate Chest Fly 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 Standing Alternate Chest Fly Differ
| What differs | Pec Deck Fly | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest and biceps | |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 473 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 Standing Alternate Chest Fly
Standing Alternate Chest Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Tips
- Keep your arms straight.
For a full Standing Alternate Chest Fly guide with alternatives and benefits, see the Standing Alternate Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Standing Alternate Chest Fly?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 473 for Standing Alternate Chest Fly. 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 Standing Alternate Chest Fly work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Standing Alternate Chest Fly loads .
What equipment do Pec Deck Fly and Standing Alternate Chest Fly need?
Pec Deck Fly needs a machine, and Standing Alternate Chest Fly needs bodyweight only.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Standing Alternate Chest Fly once your form holds up.
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