Exercise Guide
Pec Deck
The seated machine fly. Arms travel in one fixed arc, so the chest can be worked to failure without a spotter and without stabilising a weight overhead.
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Primary Muscle
Chest
Equipment
Machine
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
- 1
Set the seat so the handles sit level with your mid chest and your feet rest flat on the floor.
- 2
Sit back against the pad with a slight bend in the elbows and take a handle in each hand.
- 3
Bring the handles together in front of your chest, squeezing your pecs at the point where your forearms nearly touch.
- 4
Let the handles travel back under control until you feel a stretch across the chest, and stop before your shoulders roll forward.
- ★Keep the elbow angle fixed for the whole set - if the elbows straighten and bend you are pressing, not flying.
- ★Back flat on the pad. Leaning forward to force the last rep hands the work to the front delts.