Pec Deck Chest Fly

Beginner Level of Difficulty

The pec deck chest fly is a beginner upper body exercise. This exercise targets the chest and is suitable for any fitness level.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Equipment Used

Picture of Pec Deck

Pec Deck

The pec dec (butterfly press or lateral chest press machine) is a fixed weight machine commonly found in your local gym or health club. This fixed weight station isolates the pectoral (chest) muscles and strengthens the upper body.

Exercise Instructions

pec deck chest fly - step 1

Step 1

Start in a seated position with your hands placed at chest height holding the handles to your side.

pec deck chest fly - step 2

Step 2

Pull the two handles together and fully squeeze your pecs at the end of the motion.

pec deck chest fly - step 3

Step 3

Open your arms back up to the starting position and repeat.