Chest Fly / Pec Deck

Loaded stretch of the pec; excellent stimulus for little fatigue.

• Isolation
• Machine
• Beginner

How to do it

• A slight elbow bend held fixed throughout
• Open until you feel a pec stretch
• Bring together squeezing, without using momentum
• Think about 'hugging' with your chest, not your arms

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Open for 2–3 s into a stretch, bring together squeezing for 1 s

Common mistakes

• Bending your elbows a lot (it becomes a press)
• Going beyond a comfortable stretch
• Using momentum to bring them together

Muscles worked

Primary

• Chest

Alternatives

• Cable Crossover
• Dumbbell Bench Press