ChestBeginner
Pec Deck Machine Fly
How to do it
- 1
Adjust the seat so the handles are at chest height.
- 2
Sit tall with your back against the pad and grab the handles.
- 3
Bring the handles together in front of you by contracting your chest.
- 4
Return slowly until you feel a comfortable stretch.
Common mistakes
- Letting the weight stack slam between reps.
- Rounding the shoulders forward at the end.
Tips
- A beginner-friendly way to train chest isolation safely.
- Hold the squeeze for a second at the end of each rep.
Alternatives
More chest exercises
Workout plans
Chest Workout
The best chest exercises organised into one effective session: a heavy press, an incline press and a fly for the stretch.
Workout Plan Generator
Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.
One Rep Max Calculator
Estimate your 1RM and training loads.