Form cues
- Keep elbows soft
- Squeeze chest at peak
- Maintain back on pad
- Control return phase
Exercise
Pec Deck Fly
Chest, leverage machine
A machine-based isolation exercise focusing on squeezing the chest muscles through a fly motion.
Target: pectorals. Also works: anterior deltoids, biceps.
Steps
- Adjust seat and sit with back against pad.
- Place forearms on pads with elbows slightly bent.
- Bring arms together in a wide arc.
- Squeeze chest at the end of movement.
- Return slowly to starting position.
Common mistakes
- Locking elbows
- Arching lower back
- Using too much weight
Breathing
Exhale as you bring arms together, inhale as you open.
In the app, search for Pec Deck Fly and add it to a workout.