How to do a pec deck (machine fly)

How to do it

1. Sit with your back flat on the pad and place your forearms or hands on the handles at chest height.
2. Squeeze your arms together in front of your chest in a wide arc.
3. Open slowly until your elbows are in line with your shoulders.

Related exercises

• Push-upchest, shoulders, triceps
• Bench dipstriceps, shoulders
• Dumbbell bench presschest, shoulders, triceps
• Dumbbell shoulder pressshoulders, triceps
• Overhead triceps extensiontriceps
• Lateral raiseside delts