Pec Deck Machine Fly
Horizontal push, machine, chest
The pec deck machine fly brings two pads together in front of the chest while you sit with the back supported. It trains the chest, with the front delts helping, along a guided path. It suits beginners and anyone who wants extra chest work without balancing weights.
Setting up
- Adjust the seat so the handles or pads are at chest height.
- Sit with the back flat against the pad and the feet flat on the floor.
- Place the forearms against the pads with the elbows bent.
How to do a pec deck machine fly
- Brace the belly and keep the back against the pad.
- Bring the pads together in front of the chest.
- Squeeze the chest for a moment.
- Let the pads open slowly until you feel a stretch across the chest.
- Start the next rep before the weights touch down.
Breathing. Breathe out as you bring the pads together and breathe in as they open.
Muscles worked
- Mainly
- Chest
- Also
- Front delts
Common mistakes
- Shoulders rolling forward. Then the shoulders take over, so keep the shoulder blades back against the pad.
- Letting the weight slam back. Control on the way back is half the work, so open slowly.
- Leaning off the back pad. The body helps when it leans, so keep the back on the pad.
Easier and harder
- Easier
- Band Chest Fly
- Harder
- Dumbbell Fly, Cable Crossover
Guide
Guide
Guide