Back to Exercises
Intermediate
Pec Deck Fly
muscle building and strength
chestPec Deck Machine
Instructions
- 1Sit on pec deck machine with back against pad
- 2Place forearms on pads with elbows at chest level
- 3Push pads together by squeezing chest muscles
- 4Hold contraction for maximum muscle engagement
- 5Slowly return to starting position with control
Coaching Cues
- Keep shoulders back and down throughout movement
- Focus on chest contraction, not arm movement
- Maintain constant tension on chest muscles
Common Mistakes
Using momentum instead of muscle control
Fix: Reduce weight and focus on chest contraction
Shoulders rolling forward
Fix: Keep shoulders pinned back against pad
Breathing
Exhale when pushing pads together, inhale when returning
Recommended Reps
3–4 sets of 12–15 reps
Safety Notes
- • Start with light weight to master movement
- • Adjust machine for proper arm positioning
- • Stop if you feel shoulder pain or discomfort
