Pec Deck Fly
A seated machine fly in which the arms swing together on padded levers or handles, isolating the chest with constant tension.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the handles are at chest height, sit with your back against the pad and grasp the handles with arms open and elbows slightly bent.
Squeeze the chest to bring the handles together in front of you.
Hold the contraction briefly.
Let the handles open back out under control until you feel a stretch.
Stop before the shoulders are pulled behind the body.
Breathing: Exhale as the handles come together, inhale as they open.
Coaching tips
Elbows lead the movement
Squeeze and pause
Keep the back on the pad
Common mistakes
Letting the handles pull the arms too far back
Shrugging the shoulders
Rushing the eccentric
Safety notes
Set the start range so the stretch is comfortable; most machines have an adjustable start position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.