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How to do the Machine Pec Deck Fly

Primary: Chest · also works Shoulders, Triceps.

The Machine Pec Deck Fly is an isolation exercise that primarily targets the chest muscles. It involves using a specialized machine to perform a fly movement, which helps in developing the pectoral muscles. This exercise is popular in bodybuilding routines due to its ability to isolate the chest and increase muscle definition.

Demo video: Machine Pec Deck Fly · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the seat height of the pec deck machine so that the handles are at chest level.

  2. 2

    Sit down and place your arms on the pads or hold the handles with a slight bend in the elbows.

  3. 3

    Push the handles together until they meet in front of your chest, squeezing your chest muscles.

  4. 4

    Slowly return to the starting position, keeping control of the weight.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Keep a slight bend in your elbows throughout the movement to reduce stress on the joints.
  • Focus on squeezing the chest muscles at the peak of the movement.
  • Avoid using momentum to move the weights; instead, use controlled movements to maximize muscle activation.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Machine Pec Deck Fly alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Machine Chest PressMachine · beginner Pec DeckMachine · beginner Smith Machine Bench PressMachine · beginner Leverage Chest PressMachine · intermediate Leverage Incline Chest PressMachine · intermediate Seated Leverage Decline Chest PressMachine · intermediate

Frequently asked questions

What muscles does the Machine Pec Deck Fly work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps

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

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

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

Same movement pattern, different equipment: Machine Chest Press, Pec Deck, Smith Machine Bench Press, Leverage Chest Press, Leverage Incline Chest Press, Seated Leverage Decline Chest Press.

Is the Machine Pec Deck Fly good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.