How to Do the Pec Deck Fly

The pec deck fly uses a machine to bring your arms together in front of your chest. It isolates the pecs with a guided path and steady tension. It suits beginners and lifters finishing a chest day.

Chest MachineBeginner

Log every set of your Pec Deck Fly in Superlift

Muscles worked

Primary

Chest

Secondary

None to speak of

How to do the Pec Deck Fly

1
Adjust the seat so the handles or pads sit at chest height.
2
Sit with your back flat against the pad and your forearms on the pads.
3
Keep your shoulders down and your chest up.
4
Squeeze your arms together in front of your chest.
5
Pause for a moment when the pads meet.
6
Return slowly until you feel a light stretch.

Form cues to remember

Chest up, shoulders down
Squeeze at the middle
Slow on the way back
Stop at a comfortable stretch

Pec Deck Fly video tutorial

How to PERFECT The Pec Deck | (CHEST FLY MISTAKES & TIPS) · Colossus Fitness on YouTube

Common mistakes

Letting the shoulders roll forward

Keep your shoulder blades back against the pad.

Using momentum

Slow down and control both directions.

Going too far back

Stop when you feel a stretch, not a pull in your shoulders.

Seat set wrong

Adjust it so your elbows are at chest height.

Sets and reps

Muscle growth	3–4 sets of 10–15 reps, 60–90 sec rest
Endurance	2–3 sets of 15–20 reps, 45–60 sec rest

Don't force your arms far behind your torso. Keep the range comfortable for your shoulders.

Superlift for iPhone

Track your Pec Deck Fly and watch it go up

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