Pec deck fly: How to Do It, Muscles Worked

Step by step

Sit tall, back flat on the pad, hands on handles.
Bring the handles together slowly, squeezing your chest.
Pause a second, then open back up with control.

What you should feel

A squeeze and stretch across the middle of your chest; your shoulders and elbows should not ache.

Common mistake

Letting the arms go too far back strains the shoulders; stop where you feel a comfortable stretch in your chest.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Chest

Helps

Front shoulders

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Push-upChest

Deficit push-up (hands on dumbbells)Chest

Questions

What muscles does the pec deck fly work?

Pec deck fly mainly works your chest. It also helps your front shoulders.

Can I do the pec deck fly at home?

Not easily, it needs this: machines. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.

How many sets and reps of the pec deck fly?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Pec deck fly