Chest fly · Coached in Recomp

Pec deck

The pec deck is a beginner chest fly exercise for your chest, using pec deck.

Main muscles
Chest
Equipment
Pec deck
Level
Beginner
Pec deck, starting position
Start
Pec deck, end position
Finish

Setup

Sit with your back flat against the pad and the handles at chest height.

How to do it

  1. Bring the handles together in front of your chest.
  2. Squeeze for a second.
  3. Open slowly until you feel a stretch.

Coaching cues

  • Slight bend in the elbows throughout.
  • Chest up.

Common mistakes

  • Opening too far and straining the shoulders.
  • Letting the stack slam.

Make it easier or harder

EasierCable fly

Alternatives to the pec deck

Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench