Pec Deck Fly vs Standing Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Pec Deck Fly more often — 43,845 sessions vs 1,148. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Fly and Standing Fly and pick the one that fits your Chest workout.
Pec Deck Fly vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Pec Deck Fly and Standing 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 Fly Differ
| What differs | Pec Deck Fly | Standing Fly |
|---|---|---|
| Muscles worked | chest and biceps | |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 43,845 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Pec Deck Fly or Standing Fly?
Planfit users log Pec Deck Fly more often — 43,845 sessions against 1,148 for Standing 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 Fly work the same muscles?
Not quite. Pec Deck Fly loads chest and biceps, and Standing Fly loads .
What equipment do Pec Deck Fly and Standing Fly need?
Pec Deck Fly needs a machine, and Standing Fly needs bodyweight only.
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