Machine Fly tutorial
The machine fly, or pec deck, isolates the chest with a fixed path that makes bringing the handles together in front of you safe and controlled. It suits beginners, is great for feeling the chest contraction, and works well as a finisher after pressing.
How to perform
- Adjust the seat so the handles are level with your mid-chest.
- Sit with your back against the pad and feet flat on the floor.
- Grip the handles with a slight bend in your elbows.
- Squeeze your chest to bring the handles together in an arc in front of you.
- Hold the squeeze for one second.
- Open slowly until you feel a chest stretch, without letting the stack touch.
Breathing: Exhale as you bring the handles together and inhale as you open.
Key tips
- Keep your chest up and shoulder blades against the pad.
- Lead with your elbows rather than your hands.
- Make the return slower than the squeeze.
Common mistakes
- A seat that's too low or high, shifting stress to the shoulders.
- Letting the back and shoulders come off the pad.
- Opening too far and straining the shoulder joint.
Safety: People with shoulder issues should limit how far they open and use a light weight.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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