Pec Deck Fly
Isolate & sculpt your chest with Lever Pec Deck Fly! Perfect for targeting those hard-to-reach muscles. Get ready to feel the burn!
The Pec Deck Fly is a compound exercise that mainly works the chest, with help from the back and traps. You'll need: pec deck machine.
Required Equipment
Pec Deck Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Pec Deck Fly Variations and Alternatives
How to do the Pec Deck Fly
Lever Pec Deck Fly
Starting Position:
Adjust the seat height so that the handles are at shoulder level.
Sit on the machine with your back pressed against the backrest.
Place your feet flat on the floor for stability.
Grab the handles with your palms facing forward.
Movement Instructions:
Begin with your arms extended out to the sides, elbows slightly bent.
Keep your chest up and shoulders down.
Inhale as you slowly pull the handles together in front of you, squeezing your chest muscles at the peak of the movement.
Make sure to keep your elbows at shoulder height and avoid locking them.
Exhale as you return to the starting position, controlling the movement to feel the stretch in your chest.
Repeat for the desired number of repetitions (usually 8-12 for beginners).
Tips:
Start with a light weight to master the form.
Focus on slow, controlled movements to maximize muscle engagement.
Keep your core engaged throughout the exercise for stability.
Pec Deck Fly FAQs
What muscles does the Pec Deck Fly work?
The Pec Deck Fly mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Pec Deck Fly?
Pec deck machine.
Is the Pec Deck Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pec Deck Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Pec Deck Fly variations and alternatives?
Similar exercises include the Lever Incline Fly, Lever Lying Chest Press, Lever Seated Bent-Over Rear-Delt Fly and Lever Seated Fly.
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