Pec Deck Fly

Exercise / Chest

Pec Deck Fly

The Pec deck fly is a machine-based exercise that provides support to the body during the movement. The machine acts as a stabilizer here, emphasizing the pectoralis major muscle of the chest and the pectoralis minor muscle just below it. This helps reduce the risk of injury compared to other chest exercises that require free weights.

How To do:

Pec Deck Fly

Here are the steps to perform the Pec deck fly:

  1. Adjust the seat height of the machine so that the handles are at chest height when you are seated.
  2. Sit on the machine with your back firmly against the backrest and grasp the handles with your hands. Your arms should be straight and parallel to the floor.
  3. Slowly bring the handles together in front of your chest by squeezing your chest muscles. Keep your arms straight throughout the movement.
  4. Hold the contraction for a second and then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

Make sure to keep your back firmly against the backrest throughout the exercise and avoid rounding your shoulders forward. Additionally, focus on using your chest muscles to control the movement rather than your arms or shoulders.

Note: It is important to use proper form and not use too much weight to prevent injury and ensure that the chest muscles are properly targeted. If you are unsure about the proper form or have any concerns, it is recommended to consult with a certified fitness trainer.

Pec Deck Fly Benefits

BUTTERFLY / PEC DECK FLY / SEATED MACHINE FLY It is expressed in different names such as.

  • The pec deck fly is a effective exercise for building pectoral muscles and strengthening the upper body. This exercise is an isolation movement, meaning it isolates and works the chest muscles specifically, without involving other muscles to a significant extent. This can be beneficial for people who want to target their chest muscles directly.
  • You can use this exercise to develop the often neglected inner chest muscles. It will also help you build fully defined pectoral muscles, thanks to the combination of thrust and compression.
  • It is a great chest exercise that has been found to work the chest muscles at least as effectively as the bench press in EMG tests conducted by the American Council on Exercise. Overall, the Pec deck fly can be a valuable exercise to incorporate into your workout routine, especially if you are looking to build your chest muscles or want to add variety to your chest workouts.

Pec Deck Fly РMuscles Worked 

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Pectoralis Minor
Synergists - Deltoid, Anterior
Synergists - Biceps Brachii
Synergists - Serratus Anterior
Stabilizers - Biceps Brachii
Stabilizers - Brachialis
Stabilizers - Wrist Flexors
peck deck fly muscles worked

Pec Deck Fly Muscle Worked