Chest Fly Machine · Chest
Machine Chest Fly is the chest fly machine exercise for the chest in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main chest muscle is the pectoralis major. It has an upper (clavicular) portion that attaches to the collarbone and a larger lower (sternocostal) portion that attaches to the breastbone and ribs. Together they bring the upper arm across the body, press it forward and rotate it inward. The smaller pectoralis minor sits underneath and helps move the shoulder blade. Presses also work the front of the shoulders and the triceps.
02
On the chest fly machine, set the seat so the handles are at chest height, don't start from an extreme stretch, and bring the handles together with a slight bend in the elbows. 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.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
