Pec Fly – Pin Loaded

Fitness Institute Pec machine

Written by Coryn Littler

January 2, 2020

Gym Exercises

The pec machine fly is often called a seated lever fly or “Pec Dec” fly as it strengthens the Pectoral muscle. Learn how to perform this popular chest exercise with the team at Fitness Institute!

Machine: Life Fitness Pectoral Fly/Rear Deltoid

To begin, sit on machine facing outwards with feet flat on the floor. Take hold of handles – they should be in line with the middle of the chest.

Brace the core and contract the chest (Figure 1).

From here, squeeze chest and bring arms forward and together until they meet in front of your body (Figure 2).

Ensure you keep a straight torso and feet remain in contact with the floor.

Allow hands to travel backward to starting position.

Repeat for as many desired reps. Control the weight coming back down again

Classification of Exercise:

  • Isolation

Major Joints: 

  • Shoulder

Major Muscles:

  • Pectoralis Major/Minor
  • Anterior Deltoid

Joint Action during Concentric Phase:

  • Horizontal Flexion at the shoulder

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

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See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

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