Home > Fitness & Training > Resistance Machine Exercises > Pec Fly
Pec Fly |
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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
Alternative exercises
Related injuries
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