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Chest · Leverage Machine
Pec Deck Fly Machine Flies
Pec Deck Fly Machine Flies is a beginner isolation strength exercise that works the pectorals (chest), with the front shoulders assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest
Secondary muscles
- Front Shoulders
How to do Pec Deck Fly Machine Flies
- Adjust the seat so the handles are at chest height and sit with your back flat against the pad.
- Grip the handles or place your forearms on the pads, arms open to the sides.
- Bring the handles together in front of your chest.
- Return slowly to the open position and repeat.
Form tips
- Keep a slight bend in your elbows.
- Don't let the weight stack slam between reps.
Pec Deck Fly Machine Flies alternatives
More pectorals exercises
Pec Deck Fly Machine Flies FAQ
What muscles does Pec Deck Fly Machine Flies work?
Pec Deck Fly Machine Flies mainly works the pectorals in the chest. The front shoulders work as secondary muscles.
What equipment do you need for Pec Deck Fly Machine Flies?
You need a leverage machine.
How many sets and reps of Pec Deck Fly Machine Flies should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pec Deck Fly Machine Flies good for beginners?
Yes. Pec Deck Fly Machine Flies is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Pec Deck Fly Machine Flies burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Pec Deck Fly Machine Flies?
Other exercises for the pectorals include Band Single Arm Pec Fly, Cable Lying Fly, Dumbbell Floor Fly and Cable Middle Fly.
For developers
Use Pec Deck Fly Machine Flies in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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