Exercise library

MACHINE · BEGINNER

Pec Deck Fly

Chest

CONTROLLED RANGE
01

Setup

  1. Set the seat so upper arms align with the chest.
  2. Keep the back supported and shoulders relaxed.
02

Execution

  1. Bring the pads or handles together in a controlled arc.
  2. Open only to a comfortable chest stretch.
03

Feel and control

  • Hug the arc
  • Soft elbows
  • Chest does the work
04

Avoid

  • Overstretching
  • Shrugging
  • Slamming the stack
BREATHING

Exhale as the arms close; inhale as they open.

TEMPO

2 seconds close, 1 second squeeze, 3 seconds open

SAFETY

Limit the open position if the front of the shoulder feels strained.