Pec Deck Fly
How to do it
Starting position
- Sit on the seat and plant your feet firmly on the floor.
- Press your back completely against the backrest and look straight ahead.
- Grip the handles and keep your elbows pinned against the pads.
Movement
- Squeeze your chest and smoothly bring the pads inward.
- Bring the pads together until just before they touch, then return to the starting position.
- Keep your elbow angle consistent throughout the movement.
Breathing
Exhale as you bring the pads together and inhale as you return to the starting position.
Trainer tips
- Align your elbow height with your chest
- Squeeze your inner chest as you bring them together
- Open slowly and feel the stretch
Cautions
- If you open the pads excessively, it strains your shoulder joints, so adjust your range of motion.
- If your wrists bend, it can cause joint pain, so keep them straight.
- Shoulders shrugging up
- Bouncing the pad with momentum
Exercise info
| Primary muscles |  Chest |
|---|---|
| Equipment |  Pec deck (fly machine) |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
13 similar exercises
Representative exercise: Pec Deck Fly
- Machine Crossovers
- Machine Standing Pec Fly
- Half Chest Fly
- Bodyweight Standing Fly
- Bodyweight Standing Pec Deck Fly
- Bodyweight Standing Straight Arm Chest Fly
- Bodyweight Standing Straight Arm Chest Low Fly
- Bodyweight Standing Straight Arm Chest High Fly
- Seated Pec Deck on a Chair
- Seated Chest Fly on a Chair
- Bodyweight Standing Alternate Chest Fly
- Bodyweight Standing Triple Pec Deck Pulse
- Landmine Single Arm Low Fly
Exercise GuideIs the weight too heavy to bring the pads all the way together?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the pec deck (fly machine), each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell One Arm Floor FlyHarderCable Fly with Chest SupportedHarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Decline FlySimilar exerciseLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.