Pec Deck Machine Fly
Fixed-track isolation exercise safely locking the shoulder girdle for pure chest contraction.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Adjust seat height so handles align with mid-chest. Plant back and head firmly against backrest, grasp handles with elbows softly bent.
- Primary Muscle: CHEST
- Secondary Synergists: FRONT-DELTS
- Rest Interval: 60 seconds between sets
Pec Deck Machine Fly Anatomy Activation
Primary motor unit recruitment for chest with secondary synergist stabilizers.
Step-by-Step Execution Guide
Adjust seat height so handles align with mid-chest.
Plant back and head firmly against backrest, grasp handles with elbows softly bent.
Squeeze chest to bring handles together until they touch in front of chest.
Hold contraction for 1 second, then control weight back over 3 seconds.
Common Mistakes & Form Fixes
Letting weight stack slam down between reps.
Shrugging shoulders into ears.
Do not let arms hyperextend behind the plane of your shoulders.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
