Pec Deck

Guided fly: constant tension and less shoulder-stability demand than a free press.

• Isolation
• Machine
• Beginner

How to do it

• Set the seat so your elbows end up at chest level
• Bring your arms together by squeezing your chest, not by pushing with your hands
• 1 s pause at the close
• Open slowly into a comfortable stretch

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Bring together for 1 s, squeeze 1–2 s, open for 2–3 s resisting

Common mistakes

• Using momentum by slamming your arms together
• Not controlling the fly on the way out
• A badly set seat (elbows above/below your chest)

Muscles worked

Primary

• Chest

Alternatives

• Chest Fly / Pec Deck
• Cable Crossover