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Pec Deck Fly

Difficulty: ⭐ Beginnerpush

Home Setup

Use resistance bands anchored at chest height behind you, performing standing chest flyes by bringing handles together in front of your chest

resistance bandsdoor anchor or sturdy poletowels for padding

💡 Pro tip: Step forward to increase tension and maintain constant resistance throughout the movement by keeping bands taut at the starting position

Gym Setup

Pec deck machine adjusted so handles align with mid-chest height and seat positioned for proper arm alignment

Safety: Avoid overextending shoulders at the stretched position and never use momentum or bounce at the end ranges of motion

💪 Muscles Worked

Pectoralis MajorPectoralis MinorAnterior DeltoidSerratus AnteriorBiceps Brachii (short head)

⭐ Why This Exercise?

The pec deck fly is an excellent isolation exercise for building chest mass and definition, particularly targeting the inner chest fibers. The fixed machine path eliminates stabilizer involvement, allowing for maximum focus on the pectoral contraction and stretch, making it ideal for bodybuilding-style training focused on muscle hypertrophy and mind-muscle connection.

Make It Easier

Regressions for building up strength

1. Assisted Pec Deck with Reduced Range

pec deck machine

Limits stretch position to reduce shoulder stress while building strength and coordination

2. Seated Cable Chest Press

cable machine + bench

Provides stability while introducing horizontal pressing pattern before isolation work

3. Wall Chest Squeeze

wall or none

Teaches chest contraction pattern with no equipment and minimal resistance

Make It Harder

Progressions for advanced athletes

1. Single-Arm Pec Deck Fly

pec deck machine

Increases unilateral demand and core stabilization while addressing muscle imbalances

2. Cable Crossover Fly

cable machine

Requires greater stabilization and allows for varied angles and continuous tension

3. Dumbbell Fly with Pause at Stretch

dumbbells + bench

Demands significant stabilization and control with added time under tension at the most challenging position

↕️ Similar Movements

Cable Crossover
Free-moving cable variation requiring more stabilization with adjustable angles
Dumbbell Chest Fly
Free-weight version demanding greater stabilizer activation and shoulder control
Chest Press Machine
Compound pressing movement on machine targeting similar muscles with triceps involvement
Incline Pec Deck Fly
Angled variation emphasizing upper chest fibers with similar isolation benefits
Squeeze Press
Dumbbell variation maintaining constant adduction tension throughout pressing motion

Form Checklist

✓Keep a slight bend in elbows throughout the movement, never locking out
✓Focus on squeezing chest muscles together rather than just moving the handles
✓Control the eccentric phase, taking 2-3 seconds to return to the stretched position
✓Maintain shoulder blades retracted and pressed against the pad
✓Stop at the stretch position before shoulders roll forward or discomfort occurs
✓Exhale as you bring handles together, inhale as you return to start
✓Keep wrists neutral and relaxed, avoiding gripping too tightly

Common Mistakes

  • •Overextending at the stretched position, causing shoulder impingement or strain
  • •Using momentum or bouncing at the end ranges instead of controlled movement
  • •Allowing shoulders to roll forward or shrug up during the movement
  • •Gripping handles too tightly, shifting tension to forearms instead of chest
  • •Setting seat height incorrectly so arms aren't aligned with chest level
  • •Rushing the repetitions without focusing on the mind-muscle connection
  • •Locking out elbows completely, shifting tension to joints rather than muscles

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 controlled repetitions with a 2-second squeeze at peak contraction and 3-second eccentric phase, while maintaining perfect form and achieving a strong mind-muscle connection throughout the entire set without compensation patterns