Pec Deck Fly

Setup

1. 01Set the seat so the handles or pads align with mid-chest.
2. 02Set the start position so the arms open to a comfortable chest stretch.
3. 03Sit with the back and head against the pad and feet flat.
4. 04Place forearms on the pads or grip the handles with elbows slightly bent.

Execution

1. 01Draw the shoulder blades down and back against the pad.
2. 02Squeeze the arms together in a smooth arc until the pads or hands meet.
3. 03Hold the peak contraction for a beat and squeeze the pecs hard.
4. 04Open back out under control to the stretched start position.

Checkpoints

• -The movement comes from the shoulder joint, not from bending elbows.
• -Back stays flat on the pad the entire set.
• -The stretch position is controlled, never yanked open by the stack.
• -Each rep finishes with a deliberate squeeze.

Common mistakes

• -Loading too heavy and shortening the range to the middle third.
• -Leaning forward off the pad to force the pads together.
• -Letting the shoulders roll forward at peak contraction.
• -Slamming the stack on the eccentric.