Exercise · Form & cues
Pec Deck (Machine Fly) — form guide
Chest (sternal head). Equipment: Pec Deck Machine. Difficulty: Beginner.
TEMPO
1-2-2-1
The pec deck wins for sheer chest isolation — no triceps, no front delt to steal the rep. Squeeze the handles together hard, not just the pads.
Cues
- Seat height so handles are at mid-chest
- Soft elbow bend, locked in that angle
- Drive elbows together, not just hands
- Slight pause at squeeze + at full stretch
Common mistakes
- Letting elbows drop — front delts take over
- Half ROM at the stretch
Injury notes
Skip if you have AC joint pain at full stretch — reduce ROM.
Progression
Add 2.5kg/stack when 12 reps land with a clean squeeze.