How to Do Pec Deck Fly Machine

Pec Deck Fly Machine is a chest exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Pec Deck Fly Machine

  1. 01Adjust the machine seat height so the handles or arm pads are level with the mid-chest.
  2. 02Sit back firmly against the pad and grasp the handles with a neutral or overhand grip.
  3. 03Squeeze the handles together in front of the chest while keeping a slight bend in the elbows.
  4. 04Pause for one second at the point of maximum contraction when the handles are closest together.
  5. 05Return to the start position until the arms are parallel with the torso, feeling a stretch in the pectorals.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Pec Deck Fly Machine

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid shifting the shoulders forward off the back pad during the peak contraction to keep the load on the chest.

Same coaching engine used inside the A90 app

05 / FAQ

Pec Deck Fly Machine questions

What muscles does Pec Deck Fly Machine work?

Pec Deck Fly Machine is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Pec Deck Fly Machine correctly?

Adjust the machine seat height so the handles or arm pads are level with the mid-chest. Sit back firmly against the pad and grasp the handles with a neutral or overhand grip. Squeeze the handles together in front of the chest while keeping a slight bend in the elbows. Pause for one second at the point of maximum contraction when the handles are closest together. Return to the start position until the arms are parallel with the torso, feeling a stretch in the pectorals.

What is the A90 coach tip for Pec Deck Fly Machine?

Avoid shifting the shoulders forward off the back pad during the peak contraction to keep the load on the chest.

Is Pec Deck Fly Machine suitable for beginners?

Pec Deck Fly Machine is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Pec Deck Fly Machine?

Pec Deck Fly Machine uses machine.

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