CHEST · ISOLATION
Pec Deck Fly
A machine fly that trains the chest through controlled horizontal arm movement.
Primary musclesChest
Secondary musclesFront delts
EquipmentPec deck machine
DifficultyBeginner · Horizontal Adduction
How to perform
- Set the seat so the handles or pads align comfortably with your chest.
- Bring the arms together without turning the movement into a press.
- Return under control to a comfortable stretch.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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