1 / 4Decline Pec Deck Fly
A pec deck fly set up with the handles higher than the chest so the arms travel down and in. It targets the lower chest on a fixed path.
ChestShoulders
- Level
- Intermediate
- Equipment
- Machine
- Main muscle
- Chest
- Also works
- Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Set the seat high so the handles are level with your lower chest.
- 2Sit with your back against the pad, elbows slightly bent.
- 3Bring the handles together in a downward arc.
- 4Open them slowly back to the start.
Common mistakes
- Sitting too low or too high for the handles
- Rounding the shoulders forward at the end
- Rushing the reps
Tips
- Set the seat so your hands move from shoulder height down to the lower chest
- Keep your back flat against the pad
- Pause and squeeze when the handles meet
Questions
What part of the chest does it work?
Mainly the lower chest.
Can I use it as a finisher?
Yes. Two light sets of 15 to 20 at the end of a chest day work well.
More Chest exercises
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