Pec deck fly
General guidance. This page has not been reviewed by a qualified professional yet.
Pec deck fly. Bring the machine arms together in front of your chest, then open slowly within a comfortable range.
How to do this exercise: Pec deck flySetup · movement · load
- Set your position
Support your back, set handles or pads around chest height, and keep elbows slightly bent.
- Make the movement
Bring the machine arms together in front of your chest, then open slowly within a comfortable range.
- 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.
Do not force your shoulders far behind your body.
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.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Chest
Supporting muscles
Front deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Support your back, set handles or pads around chest height, and keep elbows slightly bent.
- Bring the machine arms together in front of your chest, then open slowly within a comfortable range.
Common mistakes
- Do not force your shoulders far behind your body.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.