Pec Deck Machine Chest Fly

The pec deck is an isolation machine exercise that targets the chest, specifically the pectoralis major. It allows for a strict range of motion and controlled muscle contraction, making it ideal for building chest definition and improving the mind-muscle connection.

How to Perform

1. Sit on the pec deck machine with your back flat against the pad.
2. Adjust the seat height so the handles are at chest level.
3. Grab the handles with your elbows slightly bent and arms out to the sides.
4. Squeeze your chest to bring the handles together in front of you.
5. Pause briefly, then slowly return to the starting position under control.

Coaching Cues

• Keep a slight bend in your elbows throughout — don’t lock out.
• Focus on squeezing your chest, not just moving your arms.
• Keep your back flat and don’t arch excessively.
• Control the return to maintain tension in the chest.