Chest
Pec Deck Fly
Beginner
Machine
Isolation
Chest
How to do it
-
Set the seat height so the handles sit at shoulder level with the elbows just below shoulder line.
-
Sit back with your whole back on the pad and your feet flat on the floor.
-
Hold the handles with a slight bend in the elbows, shoulders pulled down and back.
-
Bring the arms together in front of your chest using the pecs, holding for a second as they nearly meet.
-
Open back out slowly over 3 seconds to a comfortable stretch, never letting the stack bang.
-
Keep your back on the pad for the whole set.
Common mistakes
-
Setting the seat too low so the elbows ride above the shoulders and pinch the joint.
-
Opening too far back until the front delts get overstretched.
-
Slamming the handles closed and letting them snap back with no control.
-
Peeling the back off the pad to chase a heavier setting.
Tips
-
Hold the squeeze for 2 seconds; that contraction beats adding another plate.
-
Safe to take to failure since no spotter is involved.
Secondary muscles
Alternatives
Log this exercise and watch yourself progress
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.