Pec Deck Fly
- Beginner
- Gym
The pec deck fly sits you back against the pad with your forearms or hands on the levers, starting with your arms open and chest stretched. It isolates the chest as you squeeze the levers together on a fixed machine path. Beginners use it at the gym for weight and reps, in strength work or circuit training.
- Muscles
- Chest
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with your back on the pad, forearms or hands on the levers.
- Start with your arms open, chest stretched.
- Squeeze the levers together in front of your chest.
- Return slowly to the stretch.
Form cues
- Exhale as the levers come together.
- Keep your shoulder blades pinned to the pad.
- Keep a slight bend in your elbows throughout.
Common mistakes
- Shoulders round forward off the pad. Press your shoulder blades back into the pad.
- Elbows drop below shoulder height mid-rep. Keep your elbows level with your shoulders.
- The levers slam together at the top. Squeeze smoothly and pause before releasing.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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