Pec deck fly
Chest · Machine · also front of the shoulders
Set up
A pec deck machine. Set the seat so the handles are about level with your chest.
Steps
- Sit with your back against the pad and your feet flat on the floor.
- Hold the handles with your elbows slightly bent.
- Bring the handles together in front of your chest in a wide arc.
- Open your arms slowly until you feel a light stretch across your chest.
Keep in mind
- Keep the same slight bend in your elbows
- Shoulders down, away from your ears
- Only open as far as is comfortable
Common mistake
Letting your arms fly back too far and too fast. Control the way back and stop at a light stretch.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.