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BAFHA FITNESS

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

Movement Pattern

Movement Pattern: Fly

Targeted Muscles

How to Perform

  1. 01Adjust the seat so the handles are at shoulder-to-chest height.
  2. 02With slightly bent arms, bring the handles together in front of you.
  3. 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.

Other Chest Exercises