The pec deck fly is simple chest isolation: the machine holds the path, and all you do is squeeze your pecs.
1Starting position2End position
Setup
Set the seat so the handles or pads sit at chest height. Sit with your back against the pad and shoulder blades pulled together. Elbows slightly bent, hands or forearms on the handles.
Execution
Sit with your back against the pad, grab the handles, upper arms parallel to the floor — starting position.
Exhale and bring the handles together in front of you, squeezing your chest.
Inhale and return slowly to a full stretch.
Common mistakes
Seat too low so your arms travel above your shoulders — that stresses the shoulder joint; handles at chest height.
Lifting your back off and leaning in — back against the pad the whole set.
Letting the weight fly back — return it slowly, the stretch should be controlled.
Squeezing with your hands instead of your chest — think of bringing your elbows together.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
