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. It will also help you build fully defined pectoral muscles, thanks to the combination of thrust and compression.

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

It is expressed by different names such as Butterfly / Pec Deck Fly / Machine Fly.

Here are some potential benefits of incorporating the Pec Deck Fly into your chest workout routine:

1- Increases Chest Strength: 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.

2- Improves Chest Definition: The Pec Deck Fly can help to improve the definition and separation of the chest muscles. You can use this exercise to develop the often neglected inner chest muscles.

This is because when your hands are close together, your pectoralis major muscles are placed in a position where they can contract more effectively, leading to greater activation of the inner chest muscles.

By isolating and targeting the pectoralis major, the exercise can help to create a more defined and aesthetically pleasing chest. This can be particularly useful for bodybuilders or anyone looking to improve their overall physique. (Learn How To Get Rid of Man Boobs and Gynecomastia)

inner chest anatomy

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.

As with any exercise, it is important to use proper form and technique when performing the Pec Deck Fly. Start with a weight that is challenging but manageable, and gradually increase the weight as you become stronger and more comfortable with the exercise.

Pec Deck Fly РMuscles Worked 

The Pec Deck Fly primarily targets the pectoralis major, specifically the sternal head. However, it also works other muscles in the chest, as well as the shoulders and arms. Here is a breakdown of the muscles worked during the Pec Deck Fly:

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

Incorporating the Pec Deck Fly into a Full Chest Workout

Here is a sample chest workout that incorporates the Pec Deck Fly:

  1. Warm-up: Before beginning your chest workout, it’s important to warm up the muscles to prevent injury. You can perform a few minutes of light cardio, such as walking on a treadmill or using an elliptical machine, to get your heart rate up and increase blood flow to the muscles.
  2. Bench Press: The bench press is a classic chest exercise that can help to build strength and size in the chest muscles. Start with a few sets of bench press to warm up the chest muscles and prepare them for the more isolated work of the Pec Deck Fly. Use a weight that allows you to perform 8-12 reps with good form.
  3. Pec Deck Fly: Now it’s time to incorporate the Pec Deck Fly into your workout. Perform 3-4 sets of Pec Deck Fly, using a weight that allows you to perform 12-15 reps with good form.
  4. Incline Bench Press: The incline bench press is a variation of the bench press that targets the upper chest muscles. It can help to create a more defined and aesthetically pleasing chest. Perform 3-4 sets of incline bench press, using a weight that allows you to perform 8-12 reps with good form.
  5. High cable crossover: The Cable crossover is another effective exercise for targeting the chest muscles. It can help to create a more defined and aesthetically pleasing chest. Perform 3-4 sets of Cable crossover, using a weight that allows you to perform 8-12 reps with good form.
  6. Push-ups: Finish your chest workout with a few sets of push-ups. Push-ups are a great bodyweight exercise that can help to build strength and endurance in the chest muscles. Perform 2-3 sets of push-ups, aiming for as many reps as possible.

Remember to rest for 1-2 minutes between sets to allow your muscles to recover. As you progress, you can increase the weight and/or the number of reps to continue challenging your muscles and promoting muscle growth.

Pec Deck Fly Muscle Worked