LAST REP PRO

EXERCISE PDF

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.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

← Back to exercise guideOpen PDF in a new tab ↗

All PDF pages are shown below. Select a page to enlarge it.

Pec Deck: English PDF page 1 of 2
Pec Deck: English PDF page 1 of 2
Pec Deck: English PDF page 2 of 2
Pec Deck: English PDF page 2 of 2

Review 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.

Muscles used

Main muscles

  • Pectoralis major

Assisting & stabilizing muscles

  • Anterior deltoids
  • Biceps and other elbow stabilizers

How 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.

Cautions

  • 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.
← Back to exercise guideExercise guides