Setup and loading
Adjust the seat so your arms are at chest height.
How to do the pec deck fly step by step
- Sit with your back against the pad and grab the handles.
- Bring your arms together in front of your chest, squeezing.
- Return slowly.
Form cues
- Arms parallel to the floor
- Squeeze in the middle
Common mistakes
- Opening too far back
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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