Weight Training

Pec Deck Fly exercise

A seated machine fly isolating and strengthening the chest.

Pec Deck Fly exercise demonstration

How to perform Pec Deck Fly

  1. Adjust machine seat and arms.
  2. Sit with chest against pad and feet on floor.
  3. Grip handles or pads at chest level.
  4. Squeeze arms together in front of you.
  5. Pause and squeeze chest.
  6. Slowly return arms outward.
  7. Repeat for desired reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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