Pec Deck Fly

How to do it

1. Sit in the pec deck machine with your back flat against the pad and the seat set so the handles sit level with your shoulders.
2. Grip the handles or set your forearms on the pads with your elbows bent to about 90 degrees and fixed at that angle.
3. Brace your core and bring the pads together in front of your chest by squeezing your arms inward, driving the arc with your pectorals as your anterior deltoids assist.
4. Squeeze your chest hard where the pads meet with your elbows still fixed, then return slowly until you feel a stretch across your chest.
5. Exhale as the pads come together and inhale as they open back out under a slow, controlled tempo.
6. Avoid changing your elbow angle to push with your arms, and keep your shoulder blades pinned to the pad rather than rounding forward.

Muscles worked

Related Chest exercises