Pec deck fly: muscles worked and how to do it

How to do a pec deck fly

1. 1

   Set the seat so the handles are at about chest height when you sit with your back against the pad.

2. 2

   Hold the handles with a slight bend in your elbows and your chest up.

3. 3

   Bring the handles together in front of your chest in a wide arc, squeezing your chest.

4. 4

   Pause for a moment with the handles close together.

5. 5

   Let them open under control until you feel a stretch across your chest, without your shoulders rolling forward.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common pec deck fly mistakes

• Seat too high or too low

  Set it so your hands are level with your chest. Too high and your shoulders take over.

• Bending and straightening your elbows

  Keep the same slight bend through every rep, so it stays a fly, not a press.

• Opening too far

  Stop where you feel a good stretch with your shoulders still back.

• Back leaving the pad

  Keep your back and head against the pad the whole time.

How to track your pec deck fly

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.