Chest · Beginner

Pec Deck Fly

Chest · also Front Delts

Equipment: Pec Deck

How to do it

• Set the seat so the handles sit at about shoulder height
• Sit tall with your back flat on the pad and feet planted
• Keep a slight, fixed bend in your elbows
• Squeeze the handles together in front of your chest
• Open slowly, stopping when your hands line up with your chest

Common mistake

✕ ARMS SWINGING TOO FAR BACK → ✓ STOP AT THE CHEST LINE

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, acefitness.org.