Pec Deck Fly

Pec Deck Fly trains 2 of the 18 muscle groups Full Coverage tracks: Chest 90%, Front delts 10%.

Accessory Level: Beginner Machines Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Pec Deck Fly - Start position — Start position

Pec Deck Fly - Finish position — Finish position

How to do it

Sit in the machine with your back flat against the pad and your feet down.
Set the arms so you feel a stretch at the start without your shoulders rolling forward.
Grip the handles and bring them together in front of your chest.
Squeeze for a beat, then return slowly to the stretch.
Do not let the weight stack touch down at the back - keep tension on the whole set.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Chest 90%
Front delts 10%

How it compares

Compared with the Cable Fly, it loads Front delts 5 points lower. It needs Machines where the other uses Cable machine. Compared with the Machine Chest Press, it loads Triceps 45 points lower, Front delts 20 points lower, Chest 5 points lower.

Other ways to train this

Other exercises for the Chest

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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