Pec Deck Fly
Pec Deck Fly is a resistance exercise - horizontal shoulder adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise - horizontal shoulder adduction
Exercise technique
- Seat
Adjust the seat so your upper arms stay at chest height.
- Starting width
Set the machine arms to a range that does not force your shoulders backward.
- Back support
Place your back and hips against the pad and plant your feet on the floor.
- Arm contact
Depending on the machine, position your forearms on the pads or your hands on the handles evenly.
- Close
Exhale as you bring your arms together in front of your chest, moving both sides at the same speed.
- Controlled opening
Slowly follow the machine arc backward and stop before the shoulders roll forward.
- Repeat
Close again without losing back support or arm contact, and do not bang the plates.
Key technique points
- Keep your upper arms at chest height.
- Limit the rear starting position according to your shoulders.
- Rest your back against the pad.
- Match pad contact on both sides.
- Do not collide forcefully at the front.
- Brake the return speed with your muscles.
Common mistakes
Incorrect seat height
Adjust the seat if your elbows sit far above or below chest level; match shoulder alignment to the machine axis.
Starting too wide
Do not begin with the machine forcing your shoulders backward; shorten the setting to a comfortable range.
Lifting the back
Do not bring your chest forward off the pad to close your arms or finish using torso momentum.
Pressing on the elbow points
On a padded model, do not load the pointed elbows; use the contact surface designed for the forearms or upper arms.
Banging the arms together
Do not collide the machine arms forcefully at the front; decelerate through a controlled chest contraction.
Releasing backward
Do not let the stack fall freely backward; control the opening slowly before the arm support pulls on your shoulders.
Frequently asked questions
Pec Deck Fly: why is “Incorrect seat height” a mistake?
Adjust the seat if your elbows sit far above or below chest level; match shoulder alignment to the machine axis.
Pec Deck Fly: why is “Starting too wide” a mistake?
Do not begin with the machine forcing your shoulders backward; shorten the setting to a comfortable range.
Pec Deck Fly: why is “Lifting the back” a mistake?
Do not bring your chest forward off the pad to close your arms or finish using torso momentum.
Pec Deck Fly: why is “Pressing on the elbow points” a mistake?
On a padded model, do not load the pointed elbows; use the contact surface designed for the forearms or upper arms.
Pec Deck Fly: why is “Banging the arms together” a mistake?
Do not collide the machine arms forcefully at the front; decelerate through a controlled chest contraction.
Pec Deck Fly: why is “Releasing backward” a mistake?
Do not let the stack fall freely backward; control the opening slowly before the arm support pulls on your shoulders.
What should I focus on when doing Pec Deck Fly?
Keep your upper arms at chest height. Limit the rear starting position according to your shoulders. Rest your back against the pad. Match pad contact on both sides. Do not collide forcefully at the front. Brake the return speed with your muscles.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.