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Chest ยท Fly

Pec Deck

An isolation fly exercise for the chest, done with a machine. It also works the front delts.

Machine Isolation Reps and weight Also called: machine fly, butterfly

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Front delts

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Soft, fixed bend in the elbows the whole set.
  3. Open to a comfortable stretch across the chest, no further.
  4. Bring the hands together by squeezing the chest, not bending the arms.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending the elbows more as you go. That turns the fly into a press. Keep the same soft bend all set.
  • Opening too wide. Go to a comfortable stretch across the chest, not as far as the arms will go.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.