LAST REP PRO

EXERCISE GUIDE

Pec Deck

Perform a chest fly on a vertical-handle machine. Maintain a soft elbow bend as the handles arc toward the front of the chest.

ChestMachine

01Muscles used

Main muscles

  • Pectoralis major

Assisting & stabilizing muscles

  • Anterior deltoids
  • Biceps and other elbow stabilizers

Assisting roles include movement support and postural stability. Their contribution varies with form and load.

02See the movement

Start / return: keep the back supported and elbows softly bent in the open position.
Start / return: keep the back supported and elbows softly bent in the open position.
Closed position: pause in front of the chest without colliding the handles.
Closed position: pause in front of the chest without colliding the handles.

Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.

03How to perform

  1. Sit against the backrest with both feet planted. Adjust the seat so the handles are near chest height and elbows slightly below the shoulders.
  2. Hold the vertical grips with a soft elbow bend. Choose a comfortable opening without forcing the arms backward.
  3. Keep the elbow bend nearly fixed and sweep both handles inward along the arc. Pause briefly without colliding the handles.
  4. Follow the same arc back slowly to the controlled starting position.

04Technique cues

  • Maintain the fly arc rather than straightening the elbows into a chest press.
  • Keep a stable grip and wrist alignment, moving the arms and handles together.
  • Keep the shoulders down and the back supported.

05Cautions

  • Forearm-pad machines use different contact points and elbow positions; follow the instructions for your machine.
  • Do not arch the torso or let the shoulders be pulled far backward to gain range. Avoid bouncing or dropping the weights.
  • Use a manageable load and comfortable range. Stop for pain and follow the machine instructions for adjustments and entry or exit.
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