Pec deck (machine fly)
Pec deck
Primary muscles: Chest. Assisting muscles: —.
How to do it
- Sit on the machine with your back flat against the backrest.
- Grab the handles so your upper arms are parallel to the floor — the starting position.
- Bring the handles together slowly, squeezing your chest in the middle, breathing out.
- Hold for a second in the contraction, then return slowly, breathing in, until you feel your chest stretch.
- Repeat the movement.
Key to the execution: Move slowly and under control, focusing on the squeeze in the middle rather than on speed.
Common mistakes
- Using too much weight and slamming the handles together in the middle.
- Not adjusting the seat height, so your arms aren't parallel to the floor.
- Shrugging your shoulders instead of working purely from the chest.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.