Pec Dec Machine Fly
Auto DetectedMachine chest fly that isolates the pectoralis major for hypertrophy and strength; offers constant tension through guided path, ideal for beginners focusing on chest activation.
About Exercise
Equipment
Pec Dec Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Upper Chest
Shoulders
6/10Anterior Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so handles or pads align with mid-chest. Sit with back against pad, feet flat, core engaged, elbows slightly bent.
- Grasp handles or place forearms on pads with elbows bent.
- Exhale and squeeze chest to bring arms together in front of chest.
- Pause briefly at peak contraction.
- Inhale and slowly return arms to start position.
- Maintain slight elbow bend throughout.
- Stop return before full stretch to keep tension.
Coaching Tips
Form Cues
- Squeeze like hugging a tree.
- Keep shoulders down.
- Focus on chest contraction.
- Elbows fixed bend.
- Controlled arc motion.
Breathing
Inhale during the return phase; exhale as you squeeze and bring arms together. Brace core throughout.
Tempo
2-1-2
Range of Motion
From arms extended out to sides with slight chest stretch to handles nearly touching in front; elbows remain bent.
Safety
Safety Notes
- Avoid if acute shoulder pain.
- Start light to master form.
- Do not hyperextend elbows.
- Keep back flat against pad.
Spotting
Not required; machine provides safety. Use pin or safeties if available.
Common Mistakes
- Locking elbows.
- Using momentum.
- Arching back.
- Overstretching shoulders.
- Letting weights touch down.
When to Avoid
- Shoulder impingement
- Pectoral strain
Flexibility Needed
- Shoulder horizontal adduction
- Scapular stability
Build Up First
- Basic posture control
- Machine adjustment familiarity
Also known as
Pec Deck Fly, Butterfly Machine, Chest Fly Machine
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