machine chest fly
This exercise—also known as the pec deck—trains muscles of the chest and shoulders. Performing the movement using a machine allows you to operate within a safe and effective training environment.
the big picture
It is important to position the seat correctly to best fit your body structure and desired arm path, to minimize any shoulder discomfort during the exercise. Your arms should be able to move easily between the midline and out wide at the sides, parallel to the floor, in a controlled flying motion.
Beginners can start with 4 sets of 8–10 reps; discover other targeted sets in the training programs.
PREPARATORY STAGE
Set the weights and adjust the height of the seat. Sit down and take up a stable, comfortable stance with your feet flat on the floor and your back flat against the pad. Stretch your arms out to the sides and grasp the handles. (If you have shoulder discomfort, grab one handle at a time.)
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stage one
Inhale and activate your abs and upper-back muscles. Breathe out as you engage the muscles of your chest and shoulders to drive your upper arms across your chest toward your sternum; your arms will naturally straighten. To add a challenge, pause for 1–2 seconds, keeping tension in the chest.
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SUPERIOR-ANTERIOR VIEW
Upper body and arms
The muscles of the chest are receiving tension here. The muscles of the arms, upper back, and shoulders (including the serratus anterior) act more as secondary movers and stabilizers alongside the muscles of the forearms. Think about driving your upper arms toward the midline to maximize tension placed in the chest.
Legs
The muscles of the lower body will help provide your base of support during this move. Being stable allows you to create more tension in the target muscles. If you are a shorter individual, try putting down a step or small box for your feet to rest on so that they maintain contact with the ground during the exercise.
stage two
Breathe in to engage your abs. As you exhale, engage the muscles of your upper back to aid in flying your arms back to the starting point, bending your elbows and keeping tension in your chest; keep the muscles of your upper back engaged. Reset your breathing, then repeat stages 1 and 2.
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Common mistakes
Straining at the shoulder joint—due to not correctly aligning the machine to your arm path—is commonly seen. Those who think about driving the handles or hands together should be instead focusing on driving the upper arms toward the midline to target the correct muscles.