How to do pec deck fly

Coach's Tips

This fly exercise is accessible to beginners, offering a strong sense of contraction and relaxation. Visualize holding a massive log for easier execution!

Start Position

1. Sit upright in the pec deck machine with your back and head supported by the pad.

2. Rest your forearms on the arm pads with your elbows slightly bent.

3. Position your elbows at shoulder height.

Proper Form

1. Bring your forearms together using a squeezing motion.

2. Keep your elbows stationary without allowing them to move during the exercise.

3. Engage your chest muscles as your forearms come together.

4. Maintain the contraction at the peak of the movement for one second.

5. Gradually return your forearms to the initial position.

Breathing Technique

1. Exhale as you engage your chest muscles and bring your arms together.

2. Inhale as you slowly return to the starting position.

Precautions

1. Ensure your elbows remain at shoulder height throughout the exercise.

2. Avoid arching your back or using momentum to lift the weight.

3. Do not allow your forearms to spread too far apart.