Pec Deck Fly
A seated fly on a machine that keeps the chest loaded from the stretch to the squeeze, with nothing to balance.
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Muscles worked
Target
Also works
- Equipment
- Machine, Pec deck machine
- Level
- Beginner
- Tempo
- Lift 1.2 s · Lower 2 s
How to do the pec deck fly
- 1Set the seat so the handles are at chest height when your arms are out to the sides.
- 2Sit with your back against the pad and take a handle in each hand, elbows softly bent.
- 3Sweep your arms forward in an arc until the handles meet in front of your chest.
- 4Squeeze for a moment, then let your arms open slowly until you feel a stretch across the chest.
When to pick it: Pick it for chest volume after your presses. It is one of the easiest chest exercises to do with good form when you are tired.
What the research says
- In an EMG study commissioned by ACE, the pec deck activated the chest about 98% as much as the barbell bench press, one of only three exercises close to it. ACE-sponsored study, University of Wisconsin–La Crosse, 2012
Form cues
- Hug a wide barrel
- Elbows keep the same soft bend
- Chest up, shoulders down
Common mistakes
- Opening so far that the front of the shoulder pinches
- Bending the elbows more to press the handles together
- Rounding the shoulders forward at the squeeze
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. SourcesTerms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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