Chest · Isolation

Pec Deck Fly

A machine fly that isolates the chest with a fixed, safe path.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts
EQUIPMENT
Pec deck
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the handles are at chest height.

  2. Sit tall with your back on the pad and grip the handles.

  3. Bring the handles together in front of you, squeezing the chest.

  4. Open slowly until you feel a stretch without shoulder strain.

COMMON MISTAKES

  • Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
  • Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.

TIPS

  • Think of hugging a big tree and squeezing the chest at the top.

QUESTIONS

Which muscles does Pec Deck Fly work?

The main muscle is Chest. It also works Front delts.

How many reps should I do?

FORGE suggests 12-15 reps for Pec Deck Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Pec Deck Fly?

These train the same muscles: Cable Crossover, Dumbbell Fly, Machine Chest Press.