How to do Pec Deck Machine Fly

Pec Deck Machine Fly is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Adjust the seat so the handles are at chest level and rest your back against the pad
2. Place your forearms or palms on the pads, keeping your elbows slightly bent
3. Squeeze your shoulder blades together and push your chest out
4. Bring the pads together toward the middle slowly, squeezing your chest
5. Pause briefly in the middle, then open your arms back under control until you feel a stretch

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly