Pec Deck Fly
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.
- Chest 90%
- Front delts 10%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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