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Last updated February 2, 2026
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chest
Pec Deck Fly
Sit with your back flat against the pad. Bring your arms together in front of your chest, squeezing your pecs. Open your arms slowly until you feel a gentle stretch.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-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
- Sit on the Pec Deck machine with your back firmly against the pad.
- Adjust the seat height so that the handles are at chest level.
- Step 2Position Your Arms
- Grab the handles with your palms facing forward.
- Keep your elbows slightly bent and positioned at shoulder height.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the exercise.
- Ensure your feet are flat on the ground and your back remains pressed against the pad.
- Step 4Perform the Fly
- Slowly bring the handles together in front of your chest, squeezing your pectoral muscles.
- Keep your elbows slightly bent throughout the movement.
- Step 5Control the Return
- Gradually return the handles to the starting position, maintaining control.
- Do not let the weights touch the stack at the bottom to keep tension on your muscles.
- Step 6Repeat
- Repeat the movement for the desired number of repetitions, focusing on form and control.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit upright.
- Take a moment to stretch your chest muscles before moving on to your next exercise.