Beginner
Machine fly
A guided fly on the pec deck that works the chest without pressing.
- Works
- Chest, Front shoulders
- Equipment
- Pec deck (fly machine)
How to do it
- 1Adjust the seat so the handles are at chest height.
- 2Sit with your back against the pad and take the handles with your arms out wide and elbows slightly bent.
- 3Bring the handles together in front of your chest in a wide arc.
- 4Squeeze for a moment, then let your arms open slowly until you feel a stretch.
Coach's tips
- Keep the same small bend in your elbows the whole time.
Pec deck (fly machine) taken? Do this instead
Same muscles, different equipment. Closest match first.