Pec. Deck Flys


Muscle Worked

Greater and lesser pectorals front head of the deltoids


  • Sit on the machine, with the whole upper part of your body, supported by the back rest.
  • Place your feet on the floor, or if not possible, cross the lower legs.
  • With assistance, pull the arm grips in front of the body without resistance.
  • Hold the grips in such a way that your forearms are vertical & your upper arms are parallel to the floor.
  • Open your arms, slowly and simultaneously with the help of pectoral muscles.
  • In the end position, the arms are at the sides of the body.
  • From here bring the grips smoothly and without stopping back to the starting position, where they should touch briefly exactly in the middle in front of your body.
  • Try to maintain tension in the contracted position for one or two sec in order to intensely the effect of exercise.
  • Support your head, so that if forms a natural extension of your spine.
  • You can achieve a comfortable position by adjusting the height of the seat.