Pec Deck Fly Machine
An exercise where you sit at a machine and bring your arms together to isolate the inner chest; the easy setup makes it great for beginners.
Beginner · Recommended Sets: 3 sets x 12-15 reps · Inner Chest, Outer Chest
Pec Deck Fly Machine — Points to Check Today
- Bring it together with your chest — Focus on squeezing your chest, not your arms or shoulders. (Rolling the shoulders forward and closing with the arms only)
- Keep your shoulder blades fixed — If your shoulders roll forward, the chest tension is lost. (The shoulders rounding forward as you bring it together)
- Control the opening — A sudden stretch at the end strains the shoulders. (Releasing the tension so the arms fly open)
Pec Deck Fly Machine — How to Do It / If You're New
- Sit with your back against the pad and grip the handles (or elbow pads).
- Position your elbows at chest height and retract your shoulder blades.
- Bring your arms slowly together with the feeling of squeezing your chest, pausing 1 second at the end.
- Slowly open your arms to stretch your chest and return to the starting position.