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Pec Deck Fly

Chest muscle line

Coach's Tips

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!

How to

Starting Position

1. Sit upright in the Pec Deck machine with your back and head supported by the pad. 2. Place your forearms on the arm pads with elbows slightly bent. 3. Your elbows should be positioned at the same height as your shoulders.

Proper Form

1. Push your forearms together in a squeezing motion. 2. Keep your elbows at a fixed position and do not let them move during the exercise. 3. Squeeze your chest muscles as you bring your forearms together. 4. Hold the contraction at the top of the movement for one second. 5. Slowly return your forearms to the starting position.

Breathing Technique

1. Breathe out as you squeeze your chest muscles together. 2. Breathe in as you slowly return to the starting position.

Precautions

1. Keep your elbows at the same height as your shoulders throughout the entire exercise. 2. Do not arch your back or use momentum to move the weight. 3. Do not let your forearms separate too far apart.

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