Strength

Pec Deck Fly

by Kaira

A guided chest fly — the arms hug the chest while the machine keeps the path safe.

Pec Deck Fly, frame 1 of 2Pec Deck Fly, frame 2 of 2

How to do it

  1. Set the seat so the handles are at chest height and sit with the back flat on the pad.
  2. With a soft bend in the elbows, bring the handles together in front of the chest.
  3. Open the arms slowly until you feel a light stretch, and no further.
Barbell Bench PressChest · Intermediate · 3 × 8Decline Push-UpChest · Intermediate · 3 × 8Dumbbell Bench PressChest · Intermediate · 3 × 8Dumbbell Floor PressChest · Beginner · 3 × 10Incline Dumbbell PressChest · Beginner · 3 × 10Incline Push-UpChest · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Pec Deck Fly — how to do it, muscles worked · Sport AI