Pec Deck Fly

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Adjust the pec deck machine so the seat height and handle position match your chest line. Select a weight you can control smoothly—this is an isolation exercise and works best with strict form and constant tension.

Starting Position

Sit with your back firmly against the pad and feet flat on the floor. Set your shoulder blades down and back to stabilize your shoulders. Grip the handles (or place forearms on pads depending on the machine) with elbows slightly bent. Start with arms opened wide and a comfortable stretch across the chest—don’t force your shoulders into an extreme position. Keep your ribs stacked and core lightly braced.

Execution

Exhale and bring the handles/pads together in a controlled arc, squeezing your chest as your arms move inward. Keep shoulders down and avoid shrugging. Pause briefly at peak contraction when the handles meet (or come close), then inhale and slowly return to the start position under control, allowing a stretch through the chest while maintaining tension. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Keep “shoulders down and back” the whole set to protect the joint and target the chest.

Use a 1-second squeeze at the end range for better chest activation.

Control the return (2–3 seconds) to maintain tension and get a quality stretch.

Start each set with a weight you can move smoothly—no jerking.

If shoulders feel pinchy, reduce the stretch range slightly and focus on clean contraction.

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Common Mistakes

Letting shoulders roll forward or shrug up (loss of chest tension)

Using momentum or bouncing through reps

Overstretching at the start and stressing the front of the shoulders

Locking elbows or changing elbow bend mid-rep

Lifting your back off the pad or arching excessively

Using too much weight and shortening range

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–15 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate, strict form)
Rest 45–90 seconds between sets.

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