Chest Fly

Chest Fly
Equipment: Cable Primary muscle: Pectoralis Major Category: isolation Movement: push
Shoulders Traps Upper Front
Chest Fly Strength Standards → Calculate Your Chest Fly 1RM →

How to Perform Chest Fly

Sit on the chest fly (pec deck) machine and adjust the seat so the handles or pads are level with your chest. Place your forearms or hands against the pads and keep your back flat against the backrest. Begin with your arms extended out to the sides with a slight bend in your elbows. Bring your arms together in front of your chest in a wide arc by contracting your chest muscles. Pause briefly at the front while squeezing your chest, then slowly return to the starting position with control.

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