Demo & instructions
Machine Pec Deck
Also known as: Pec Deck, Machine Chest Fly, Seated Machine Fly
Instructions
A seated fly at the chest machine station, where you sweep two handles or arm pads together in front of you. The guided path keeps steady tension on the chest with nothing to balance.
- Movement
- Horizontal push
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Adjust the seat so the handles sit at about chest height and your upper arms are just below shoulder level.
- 2If the machine allows it, set the starting position so you feel a mild stretch, not a strain, with your arms open.
- 3Sit tall with your back and head against the pad and your feet flat on the floor.
- 4Take the handles with a soft bend in your elbows.
Execution
- 1Sweep both arms forward in a wide arc until the handles meet in front of your chest.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
