Pec Deck Flyes

Technique

Setup

Adjust the seat so the handles are at chest height and your elbows sit slightly below your shoulders. Sit with your back flat against the pad, take the handles with a soft bend in your elbows, and set your shoulder blades back.

Movement

Bring the handles together in a wide hugging arc until they meet in front of your chest, squeezing your pecs. Open slowly until you feel a stretch across your chest, stopping before your hands pass behind your shoulders.

Form Tip

Keep the same soft elbow bend throughout. Bending your arms more as you squeeze turns the fly into a press and takes tension off your chest.

Increase Difficulty

Pause for 2 seconds with the handles together.

Decrease Difficulty

Use a lighter stack and a shorter range at the stretch.