Pec Deck Fly: Is the weight too heavy to bring the pads all the way together?
Choose a weight that lets you bring the pads all the way to the center. Do not stop short because the weight is too heavy.
How to fix it
- Bend your elbows and place your arms against the centers of the pads.
- Use a weight that lets you go all the way, and bring the pads together at the center.
- After bringing the pads together, slowly return.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 13 reps in each set at 30kg as planned in your last workout, the app keeps the weight the same and increases your reps to 14. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould the pads touch?
Sources differ slightly. Some suggest bringing the pads together until just before they touch. Others suggest bringing them together until they touch. Either way, choose a weight that lets you bring the pads all the way together.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Rocha Júnior VA et al., Revista Brasileira de Medicina do Esporte (2007)
- Muyor JM et al., Journal of Human Kinetics (2023)
- Yan B et al., Frontiers in Physiology (2025)
- ACE, Top 3 Most Effective Chest Exercises
- ExRx.net, Lever Isolateral Pec Deck Fly
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
This article 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.