# Chest Fly

> A seated pec deck exercise that trains your chest with an even load as you bring the handles together.

Page: https://fitnessie.app/exercises/machine-chest-fly/
Type: Machine · Isolation
Demo video: https://fitnessie.app/demos/chest-fly-machine/fe9d1ad3d3d52160.mp4

## How to do it

1. Set the seat so the handles are at chest height and your upper arms are about level.
2. Sit with your back flat against the pad and your shoulders down.
3. Hold the handles with a slight, fixed bend in your elbows.
4. Bring the handles together in front of your chest.
5. 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)](https://fitnessie.app/exercises/dumbbell-fly/)
- [Chest Fly (Band)](https://fitnessie.app/exercises/band-chest-fly/)

## References

- [StrengthLog: Pec Deck](https://www.strengthlog.com/pec-deck/)
- [Healthline: Pec Deck](https://www.healthline.com/health/pec-deck)
- [Western University Campus Rec: Chest equipment guide](https://www.uwo.ca/campusrec/orientation/equipment_guides/chest.html)