Pec Deck Fly
Isolation fly for chest adduction
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit with back supported
- Step 2: Grip handles with elbows bent
- Step 3: Bring handles together in front
- Step 4: Squeeze chest
- Step 5: Return controlled
Equipment
- Pec deck machine optional
Coaching tips
Benefits
Isolation fly for chest adduction
Common mistakes
Using momentum or arching back
Make it harder
Slow eccentric
Make it easier
Lighter weight
Breathing
Exhale squeezing, inhale opening
Build a workout with this exercise
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