VARIATIONS
Pec Deck Fly
Elbows stay parallel to the floor while pushing levers together.
This isolation exercise targets the middle chest to build width and definition. It also engages the upper chest and front shoulders through a controlled pushing motion.
HOW TO DO IT
- Sit firmly with your back flat against the pad.
- Place your forearms vertically against the padded levers.
- Position your elbows at shoulder height, parallel to the floor.
- Push the levers together until they meet in front of your chest.
- Slowly return to the start position to stretch the pectorals.
COMMON MISTAKES
- Raising the shoulders toward the ears during the push.
- Using momentum to swing the arms instead of controlled muscle force.
- Allowing the elbows to drop below shoulder level.
TIPS
- Keep your chest proud and shoulders pinned back throughout the set.
- Focus on squeezing the pecs rather than just moving the weight.
- Maintain a slight bend in the elbows to protect the joint.
DETAILS
- Muscles
- Middle ChestChest
- Equipment
- MachinePec Deck
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Chest fly
- Arms
- Both
- Body position
- Seated
- Body support
- Chest supported
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated