1 / 4Incline Pec Deck Fly
A pec deck fly with the seat or back set for an incline, or done on an incline-style machine. It keeps the upper chest working with a fixed, safe 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 low so the handles are level with your upper chest.
- 2Sit with your back against the pad, elbows slightly bent.
- 3Bring the handles together in an upward arc.
- 4Open them slowly back to the start.
Common mistakes
- Setting the handles too far back, which strains the shoulders
- Letting the weight stack slam between reps
- Pushing with the hands instead of squeezing the chest
Tips
- Adjust so the handles start just behind your chest line
- Bring the arms together slowly and squeeze for a second
- Let the arms open under control until you feel a stretch
Questions
Is the machine as good as free weights?
For building the chest, yes. The fixed path is safer and makes it easy to focus on the squeeze.
How many reps?
Ten to fifteen controlled reps for 3 sets is a good range.
More Chest exercises
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