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Pec Deck (Machine Fly)

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Middle chest

Primary: Chest

Secondary: Shoulders (front delts)

How to

  1. 1Adjust the seat so your upper arms are level with your chest, then place your forearms or hands on the pads with your back flat on the seat.
  2. 2Bring the pads together in front of you in a wide hugging arc until they meet, squeezing the chest.
  3. 3Pause for a second, then open your arms slowly until you feel a comfortable stretch across the chest.
  4. 4Do not let your shoulders roll forward, and stop the stretch before it pulls at the front of the shoulder.