1 / 5Pec Deck Fly
The machine version of the chest fly. The machine guides the path, so you can focus on squeezing the chest safely.
ChestShoulders
- Level
- Beginner
- 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
- 1Sit with your back flat against the pad and the handles at chest height.
- 2Hold the handles with a slight bend in your elbows.
- 3Bring the handles together in front of your chest.
- 4Open them slowly until you feel a stretch.
Common mistakes
- Setting the seat so the handles sit above the chest
- Letting the weight stack slam between reps
- Pushing with the hands instead of the arms
Tips
- Set the seat so handles line up with mid-chest
- Keep your back against the pad
- Pause for a second with the handles together
Questions
Is the pec deck good for beginners?
Yes. The fixed path makes it easy to learn and safe to push near your limit.
How many reps?
10–15 per set usually works well, with slow, controlled movement.
More Chest exercises
See all exercises →
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