Hello, are you working hard too? Hang in there~

Please don't speak informally to me, Sangsoo. 😅

This is more delicious than the original.

Chef, the chest is not cooked evenly yet~

First day, trying to get my body back in shape…🥵

fist day is the hardest. Keep pushing it'll get worse before it gets better

Add a set for extra brutality

it’s already a brutality 🥵

Pec Deck Fly - How to Do, Proper Form, Tips & Alternatives

Doing the Pec Deck Fly right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerFly Machine

About

It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!

Coach's Tips

Please adjust the chair height so that the handle is at chest height.

Is your back straight? Please straighten your back and naturally spread your chest and shoulders.

More

How to Pec Deck Fly

Starting Position

1. Please sit in the chair with your chest out and your back straight.

2. Please adjust the chair so that the armrests and your chest are in a straight line.

3. Hold the grip naturally with both hands.

4. If it's difficult to hold the grip, please grab it one side at a time.

Proper Form

1. With your arms slightly bent, use your chest muscles to bring your hands together.

2. Slowly return to the starting position.

Breathing Technique

Exhale when you bring your arms together, and inhale when you spread your arms out.

Muscles Pec Deck Fly Works

Muscles used

Pecslarge chest muscles covering the front of the chest
Front deltsfront of the shoulders
Bicepsfront of the upper arms

Main muscleSit in the machine and bring your arms together in front of your chest while keeping the same elbow angle. The main muscle driving this movement is your pecs. Your pecs pull your upper arms inward and squeeze your chest.

Supporting musclesYour front delts assist as your arms move forward, and your biceps help hold your elbow position steady.

How it should feelAs your arms come together, the center of your chest should shorten and squeeze. The closer the handles get, the firmer your chest should feel.

Signs you're offIf your elbows keep bending or your shoulders shrug, your arms and neck are taking over. If your back lifts off the pad, you are adding momentum.

Remember thisKeep your elbow angle fixed and bring your arms together with your chest, not your hands.

Setting Up for Pec Deck Fly

Setup orderSet the seat to mid-chest height → Check the arm pads or handles

Seat height
Set it like thisSet the seat so the arm pads or handle centers line up with the middle of your chest.
How to checkThe pads or handles should not sit above your shoulders or down near your stomach.
Arm pad position
Set it like thisIf the machine has elbow pads, set them so they support the inside of your elbows.
How to checkBoth pads should feel level, without one side sitting higher or lower.

Watch out forAvoid setting the seat too low or starting with uneven arm pads.

Stance for Pec Deck Fly

Foot widthSit with your hips against the seat, and place your feet on the footrests or floor.

Where your weight goesKeep your hips and back against the pads, and use your feet for support.

Upper body positionSit at a height where your shoulders do not lift when you hold the handles.

Why it mattersIf the seat height is off, your shoulders may feel uncomfortable and it becomes harder to bring the handles together with your chest.

How to Grip for Pec Deck Fly

Grip typeHold the machine handles with your palms facing forward.

Grip widthHold the same position on both handles, so one hand is not higher or lower than the other.

How hard to gripPlace the handles in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Pec Deck Fly

Keep your elbows slightly bent, and slowly bring both pads together in front of your chest.

Think of it like thisThe feeling of keeping the elbow angle exactly as it is.

Before the fixThe elbows bend and straighten, or push the pad only with the hands.

After the fixThe front of the chest tightens, and the elbow angle does not change much.

Common Mistakes in Pec Deck Fly

Locking the elbows straight
Why it's wrongThis stresses the elbows and reduces chest work.
How to fix itKeep a small bend in your elbows.
Opening too far
Why it's wrongThis can strain the front of your shoulders.
How to fix itOpen only until your elbows are near chest level.
Snapping the arms together
Why it's wrongThis reduces chest control.
How to fix itMove slowly and squeeze your chest inward.