Pec Deck Fly
The popular machine fly for clean pec isolation. It works mainly the chest, with help from the front deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Pec Deck Fly
- Set the seat so the handles or pads sit at chest height and your elbows are level with your shoulders.
- Sit with your back against the pad and bring the arms together in a wide arc until the pads meet in front of your chest.
- Squeeze the chest for a second at the front, shoulders down and back, not rolled forward.
- Open the arms slowly until you feel a stretch across the chest, not a pull in the shoulder joint.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Stretch under load across the chest
- Isolation without the triceps taking over
- Inner chest line and separation
How Flawless ranks Pec Deck Fly
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Pec Deck Fly by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Pec Deck Fly work?
It works mainly the chest, with help from the front deltoid.
How do you do Pec Deck Fly?
Set the seat so the handles or pads sit at chest height and your elbows are level with your shoulders. Sit with your back against the pad and bring the arms together in a wide arc until the pads meet in front of your chest. Squeeze the chest for a second at the front, shoulders down and back, not rolled forward. Open the arms slowly until you feel a stretch across the chest, not a pull in the shoulder joint.
How does Flawless rank Pec Deck Fly?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.