Exercises

Machine Chest Flyes

Also known as Machine Pec Flyes and Pec Deck Flyes

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What It Is

A wide, guided hugging motion that targets your chest directly, with no pushing from your arms.

How to Do It

Set the seat so the handles are level with your chest. Sit with your back against the pad and grip the handles, elbows slightly bent. Bring the handles together in front of your chest in a wide arc. Let them open slowly until you feel a light stretch.

Tips

Keep the same small bend in your elbows the whole time. Squeeze your chest for a second when the handles meet.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Chest Fly Machine

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