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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