How to do a Pec Deck (Machine Fly)

The Pec Deck (Machine Fly) is a beginner machine exercise that works your chest, with help from your shoulders and traps.

How to do a Pec Deck (Machine Fly), step by step

1. Adjust the seat height and position yourself on the machine with your back against the pad.
2. Grasp the handles with a pronated grip and keep your elbows slightly bent.
3. Exhale and push the handles forward, bringing them together in front of your chest.
4. Pause for a moment, squeezing your chest muscles.
5. Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using excessive weight
• Rounding the back
• Not controlling the eccentric phase

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Incline Bench Press (Seated)
• Chest Dip (Dip Cage)

Frequently asked questions

What muscles does the Pec Deck (Machine Fly) work?

The Pec Deck (Machine Fly) mainly works your chest. It also works your shoulders and traps.

Is the Pec Deck (Machine Fly) good for beginners?

Yes. The Pec Deck (Machine Fly) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Pec Deck (Machine Fly) should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Pec Deck (Machine Fly)?

Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises