Chest Fly Tutorial | Beginner’s Guide to Gym Machines (Build Your Chest)

Chest Fly (Pec Deck) Tutorial

Tim Bullici explains how to set up and perform the machine chest fly, an isolation exercise targeting the chest.

Setup and Position

1. Adjust the handles for the chest-fly movement.
2. Set the seat so the handles align with your chest, then choose a suitable starting weight.
3. Sit upright with your chest lifted and shoulders back. Keep your shoulders down rather than shrugging.

Perform the Movement

Grip the handles firmly with a slight bend in your elbows. Keep your elbows raised as you bring the handles together in front of your chest, and pause briefly to emphasize the contraction.

Control the return as the handles move back, bringing your shoulder blades together to stretch the chest. Avoid excessive inward shoulder rotation.

Form and Tempo

Avoid substantially bending your arms or letting your chest collapse, as these can reduce emphasis on the chest. Control the outward, stretching phase and move powerfully during the inward contraction phase. The tutorial cues inhaling as you bring the handles together.

Presenter/source: Tim Bullici, personal trainer.