How do you do the Chest Fly?

Set the seat so the handles are at chest height and your upper arms are about level. Sit with your back flat against the pad and your shoulders down. Hold the handles with a slight, fixed bend in your elbows. Bring the handles together in front of your chest. Return slowly until the handles are just behind the line of your chest.

What muscles does the Chest Fly work?

Mainly the chest, with help from the front delts.

What are common Chest Fly mistakes?

Setting the seat too high or low. Letting the back come off the pad. Stretching the arms far behind your shoulders. Bending and straightening the elbows to press.

Chest Fly: how to do it, form cues and muscles worked

How to do it

Set the seat so the handles are at chest height and your upper arms are about level.
Sit with your back flat against the pad and your shoulders down.
Hold the handles with a slight, fixed bend in your elbows.
Bring the handles together in front of your chest.
Return slowly until the handles are just behind the line of your chest.

Key cues

Upper arms about level
Back flat on the pad
Slight fixed elbow bend
Hands meet in front of the chest
Don't go past the shoulder line

Common mistakes

Setting the seat too high or low
Letting the back come off the pad
Stretching the arms far behind your shoulders
Bending and straightening the elbows to press

Muscles worked

Primary: Chest
Secondary: Front delts

Equipment

Pec deck machine.

Variations

Chest Fly (Dumbbell)
Dumbbell · Chest · Isolation
Chest Fly (Band)
Band · Chest · Isolation

References

StrengthLog: Pec Deck
Healthline: Pec Deck
Western University Campus Rec: Chest equipment guide