Pec Deck Fly
With elbows on the pads, squeeze the arms together in front and pause before the controlled return.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the chest, for when the machine is taken or you want a change.
Questions
- What muscles does the Pec Deck Fly work?
- The Pec Deck Fly mainly works the chest.
- What equipment do you need for the Pec Deck Fly?
- A machine.
- How many sets and reps of the Pec Deck Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Pec Deck Fly?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.
Program it for your clients
Coaches add the Pec Deck Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.