GymDaze
GymDaze
Work with Nick

Beginner exercise

Machine Flyes

Also called Pec Deck Fly, Pec Deck Flyes, Peck Deck Flyes

  • Muscle Growth
  • Bodybuilding

GymDaze demonstration

Watch Machine Flyes

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Technique

How to perform Machine Flyes

  1. Adjust the seat so the handles and upper arms are near shoulder height, and select a controllable starting position.
  2. Sit with your back against the pad and take the handles with a slight bend in your elbows.
  3. Keep that elbow angle as you bring the arms together in front of your chest.
  4. Open the arms slowly through the range you can control without lifting your back from the pad or forcing the shoulders farther behind you.
  5. Repeat without turning the fly into an elbow-extending press.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

MuscleScoreRole