01
About the chest fly machine
You sit with your back against a pad and hold two handles or arm pads out to your sides. The machine guides the arc, so it is easy to learn and a controlled way to train the chest to fatigue, even for beginners.
Equipment
Chest Fly Machine (Pec Deck)
The chest fly machine, often called the pec deck, trains the chest by bringing your arms together in an arc while you sit supported. It isolates the pecs with very little help from the triceps.
Written by the GymStreak coaching teamUpdated
- Exercise
- 1
- Beginner
- 1
- Compound
- 0
02
How to train with it
Set the seat so the handles are at chest height and adjust the start position so you feel a comfortable stretch across the chest, not a strain in the front of the shoulder. Keep a slight bend in the elbows, squeeze the handles together in front of your chest, and return slowly. Many machines also turn around for reverse flyes, which train the rear delts.
03
Choosing exercises
Use the machine fly after a pressing exercise such as the bench press, for higher-rep sets. Cable and dumbbell flyes train the same action if the machine is busy.
The chest fly machine exercise
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Free calculators
Free GymStreak calculators that go with chest fly machine training.
Read more
Guides from the GymStreak blog on this topic.
- Want A Massive Chest? These Are The Exercises To Build ChestNot seeing any chest gains despite the hard work in the gym? You're likely not doing the right chest exercises. Here are the 3 you have to do in the gym.6 min read
- How to Perform the Barbell Bench Press for Out-Of-The-World Chest GainsThe barbell bench press can give you out-of-this-world chest gains. But that's only if you do it properly — and perhaps more importantly, safely.5 min read
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