Pec Deck Fly: Isolate Your Chest Muscles
Instructions:
-
- Sit on the pec deck machine with your back flat against the pad.
- Adjust the seat height so the handles are at chest level.
- Grasp the handles or pads with your elbows slightly bent.
- Start with your arms open wide, feeling a slight stretch in your chest.
- Bring the handles together in a wide arc in front of your chest.
- Squeeze your chest muscles at the peak of the movement.
- Slowly return to the starting position, maintaining control.
Tips:
- Keep a slight bend in your elbows to avoid joint strain.
- Focus on your chest muscles, not your arms, to perform the movement.
- Avoid letting the weights slam back; control the return.
- Maintain a neutral spine and avoid leaning forward or backward.
- Perform 3–4 sets of 10–15 reps for muscle engagement and growth.
