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Chest · Leverage Machine
Pec Deck Fly Machine
Pec Deck Fly Machine is a beginner isolation strength exercise that works the pectorals (chest), with the biceps 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 · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
How to do Pec Deck Fly Machine
- Sit on the Pec Deck machine with your feet flat on the floor and your back pressed firmly against the backrest. Bend your arms at 90 degrees and rest your elbows on the elbow pads and grasp the handles, upper arms parallel to the floor and palms facing forward.
- Squeeze your chest muscles to bring the handles together in front of your chest.
- Slowly return to the starting position with control, bringing your elbows back to your sides.
- Repeat for the desired number of repetitions.
Form tips
- Keep your back pressed against the backrest throughout the exercise to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you bring your elbows together and inhale as you return them to the starting position.
Pec Deck Fly Machine alternatives
More pectorals exercises
Pec Deck Fly Machine FAQ
What muscles does Pec Deck Fly Machine work?
Pec Deck Fly Machine mainly works the pectorals in the chest (Pectoralis Major). The biceps work as secondary muscles.
What equipment do you need for Pec Deck Fly Machine?
You need a leverage machine.
How many sets and reps of Pec Deck Fly Machine 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 good for beginners?
Yes. Pec Deck Fly Machine is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Pec Deck Fly Machine 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?
Other exercises for the pectorals include Band Single Arm Pec Fly, Dumbbell Incline Fly, Band Chest Fly and Cable Middle Fly.
For developers
Use Pec Deck Fly Machine 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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