Pec Deck
Machine-supported fly: isolates the chest without the risks of free weights.
- Sets
- 3
- Reps
- 12-15
- Rest
- 60 s
- Difficulty
- Beginner
MachineSecondary muscles: Shoulders
Demonstration
Targeted Muscles
How to Perform
- 01Adjust the seat so the handles are at shoulder-to-chest height.
- 02With slightly bent arms, bring the handles together in front of you.
- 03Squeeze your chest for a second at the front, then open under control until you feel a stretch.
Form Tips
- Keep your back on the pad; the movement comes only from the shoulder joint.
- Do not open too far back; it strains the shoulder capsule.