Exercise guide · Chest
Pec Deck Chest Fly
A machine pec deck fly with fixed handles. Adjust the seat so your upper arms stay parallel at chest height and focus on squeezing your chest together.
- Targets: Chest
- Equipment: Machine
- Type: Isolation
Step by step
How to do the Pec Deck Chest Fly
- Adjust the seat so handles align with mid-chest and your upper arms are roughly parallel to the floor at the start.
- Sit with your back flat against the pad and feet flat on the floor.
- Grip the handles and bring them together in front of your chest—squeeze briefly at the center.
- Open your arms with control until you feel a stretch, stopping before the weight stack slams.
- Repeat smoothly without shrugging your shoulders.
Form cues
- Back flat on the pad
- Think chest, not wrists
- Exhale as you squeeze
- Smooth open and close
Common mistakes
- Seat height too high or low
- Shrugging shoulders on the squeeze
- Slamming handles together
- Overstretching on the open phase
Muscles worked
Primary
Chest
Secondary
None significant
Safety: Add load gradually; reduce range if you feel a shoulder pinch.
Alternatives
