Pec Deck
Machine-guided fly movement isolates the chest with full range of motion and consistent resistance
ChestBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit at the pec deck machine with your back flat against the pad
- Step 2: Place your forearms against the pads at chest height
- Step 3: Push the pads together in front of you, squeezing your chest
- Step 4: Hold the squeeze briefly at full contraction
- Step 5: Allow the pads to open back to the starting position with control and repeat
Equipment
- Pec deck machine optional
Coaching tips
Benefits
Machine-guided fly movement isolates the chest with full range of motion and consistent resistance
Common mistakes
Letting the handles go too far back and overstretching the shoulder joint
Make it harder
Increase the machine weight or add a squeeze pause at the peak contraction
Make it easier
Reduce the machine weight and limit the opening range
Breathing
Exhale squeezing the handles together, inhale opening back
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 8 sets × 10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.