Pec Deck Fly
Bring the arms together in a wide arc while the chest does the work. Main target: chest. Also working: shoulders, triceps. Starting point: 3 × 10–15 repetitions.
Instructions
Setup
- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.
- For Pec Deck Fly, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Set the shoulders low and back. Keep a soft, unchanged bend in the elbows.
Execution
- Close the arms until the chest is fully shortened, then open only to a comfortable chest stretch.
Range, tempo and breathing
- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not turn the fly into a press or chase depth with the shoulder rolling forward. Use less load or a shorter arc.
Regression and progression
- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.
- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your chest is recovered.