Pec Deck Fly vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Pec Deck Fly vs Standing Dumbbell 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 322 for Standing Dumbbell Fly.
What most people do isn't always what fits you. Pec Deck Fly and Standing Dumbbell 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 Dumbbell Fly Differ
| What differs | Pec Deck Fly | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest and biceps | chest, biceps, and front delts |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 322 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 Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Standing Dumbbell Fly?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 322 for Standing Dumbbell 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 Dumbbell Fly work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Pec Deck Fly and Standing Dumbbell Fly need?
Pec Deck Fly needs a machine, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Pec Deck Fly is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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