Pec deck (butterfly) machine

Selectorized machines

The machine guides the movement along a fixed path. Resistance is usually selected with a stack pin; change it only at rest. Adjust the seat and pads to your height.

Exercises with this equipment

Pec deck fly
Chest
How to do this exercise: Pec deck flySetup · movement · load
Chest
1. Set your position
  Support your back, set handles or pads around chest height, and keep elbows slightly bent.
2. Make the movement
  Bring the machine arms together in front of your chest, then open slowly within a comfortable range.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not force your shoulders far behind your body.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.