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Pec Deck Fly

Primary target: Pectoralis Major (胸大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Pec deck machine

Sets & Reps

3-4 sets × 12-15 reps · rest 60 s

How to do it

Back on the pad, elbows on the pads with a slight fixed bend; the pecs hug the arms together in front; 1-second squeeze at the end; return to a chest stretch (no crashing).

Common mistakes

Shrugging, releasing too fast, pad position too high or too low

Muscles Worked

Other Exercises for the Same Muscle

Barbell Bench Press · Incline Dumbbell Press · Dips · Cable Chest Fly · Push-Up · Squeeze Press