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Home > Fitness & Training > Resistance Machine Exercises > Pec Fly

Pec Fly

Pec Fly Machine

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

Related injuries

Pectoral strain

Similar exercises

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

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