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Last updated February 2, 2026
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chest
Chest Fly (Machine)
Sit in the pec deck machine. Squeeze your arms together in front of you. Keep your elbows high and chest lifted.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height of the chest fly machine so that the handles are at chest level.
- Sit down with your back against the pad and feet flat on the floor.
- Step 2Grab the Handles
- Reach for the handles with both hands, ensuring your palms are facing forward.
- Grip the handles firmly but not too tightly to avoid strain.
- Step 3Position Your Body
- Sit up straight with your shoulders back and chest lifted.
- Engage your core to stabilize your body throughout the movement.
- Step 4Begin the Movement
- Start with your arms extended out to the sides, elbows slightly bent.
- Slowly bring the handles together in front of your chest, squeezing your chest muscles.
- Step 5Control the Return
- Gradually return the handles to the starting position, keeping tension in your chest muscles.
- Do not let the weights touch down completely; maintain control throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring your form remains consistent with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully place the handles back in their starting position.
- Stand up slowly, ensuring you maintain your balance as you exit the machine.