Pec Deck Fly

The technique.

1. 01

   Adjust the seat height so your shoulders and elbows are aligned with the machine's pivot point.

2. 02

   Sit with your back pressed firmly against the pad, grasping the handles or forearm pads.

3. 03

   Keep a slight bend in your elbows and engage your core.

4. 04

   Bring the handles/pads together in front of your chest, squeezing your pectoral muscles.

5. 05

   Slowly return to the starting position, controlling the stretch in your chest.

What goes wrong.

• ×Setting the seat too high or too low, misaligning the chest muscles.
• ×Using too much weight, turning it into a press rather than a fly.
• ×Rounding the shoulders forward, compromising shoulder health.
• ×Not achieving a full contraction or full stretch.
• ×Rushing the eccentric phase, losing tension and control.