How to do Pec Deck Fly
How to do it
- 1
Sit on the machine with your back flat on the pad.
- 2
Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- 3
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- 4
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- 5
Repeat for the recommended amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
Similar exercises
Barbell Bench Press
Chest · Barbell
Incline Barbell Bench Press
Chest · Barbell
Decline Barbell Bench Press
Chest · Barbell
Dumbbell Bench Press
Chest · Dumbbell
Incline Dumbbell Press
Chest · Dumbbell
Dumbbell Fly
Chest · Dumbbell
Cable Crossover
Chest · Cable
Machine Chest Press
Chest · Machine
Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
General health · Beginner · Gym · 3 days a week · 6 weeks