Pec Fly

The pec fly machine is sometimes referred to as a pec deck

Teaching points

• Sit on the seat with the back fully supported by the back rest
  
  
• Place the forearm of one arm on the pad at the same side (and grip the handle if there is one)
  
  
• Bring this pad round as you twist your body to position the other forearm on the pad on the other side
  
  
• Bring yourself back to the centre. Your upper arms should be parallel with the floor, if not, adjust the seat
  
  
• When you are ready, squeeze the two pads together, in front of your chest
  
  
• Control the movement back out towards the starting position
  
  
• Stop once the upper arms are level with your chest and repeat the exercise

Variations and progressions

• Performing a pec fly with the arms straight places more emphasis on the upper chest

Muscles worked

• Pectoralis Major
  
  
• Pectoralis Minor
  
  
• Anterior fibres of Deltoid

Alternative exercises

• Pec fly with dumbbells
  
  
• Chest press machine
  
  
• Standing chest press with a resistance band

Related injuries

• Pectoral strain