Pec Deck Machine Fly

Start

Finish

How to do it

Set the seat so the handles sit at mid-chest height, keep the back flat against the pad, and bring the pads together in front of the chest before opening slowly.

Muscles worked

Primary: chest · Also works: front delts

Equipment

Machines, Full gym

Common mistakes

• Setting the start position so far back that the shoulders jam into extension
• Letting the weight stack slam and yank the arms open
• Lifting the shoulder blades off the pad to squeeze out extra reps

Variations

• Single-arm pec deck
• Pec deck with a two-second squeeze

Can't do this one? Swap it for

• Cable Fly
• Dumbbell Chest Fly
• Cable Crossover

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest