Machine Flyes (Pec Deck)

Primary Muscle(s) and Keywords of the Machine Flyes (Pec Deck) Exercise
Chest, Pectoralis Major, Isolation, Machine, Upper Body

How to do the Machine Flyes (Pec Deck)

Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your arms in front of you in an arc fashion until your hands meet in front of your chest. Reverse the movement on the way back
Spotter Information:
A spotter can stand in front of the individual and spot at the elbows or wrists

Chest Workout Exercises

Ball Incline Dumbbell Press
Bench Press
Cable Crossovers
Cable Pullovers
Chair Bench Press (Elastic Band)
Close Grip Bench Press
Decline Flyes
Decline Press
Dips
Double Medicine Ball Pushups
Dumbbell Flat Bench Chest Press
Dumbbell Fly's
Dumbbell Pullovers
Exercise Ball Dumbbell Chest Pullovers
Exercise Ball Pushups
Exercise Band Chest Flyes/Flies
Incline Dumbbell Press
Check out ALL Chest Workout Exercises

Machine Flyes (Pec Deck) and Chest Workouts
Purpose	Type of Workout	Workout Level
Muscle Growth Workout Routine	Hypertrophy	Advanced
Weight Loss Workout Routine This is a no rest based program. It is split into upper bod	Muscular Definition	Advanced
Pre-Season Baseball and Cricket Workout Routine Week 7 & 8	Sport Specific	Intermediate
Toning Workout Routine This program may be completed 4 times per week.	Muscular Definition	Intermediate
Vacation Workout Workout Routine This workout can be completed in the resort/hotel gym during	Muscular Definition	Intermediate
Upper Body / Lower Body Circuit Program Workout Routine	Muscular Definition	Intermediate
Wrestling Workout Routine	Sport Specific	Beginner

Chest or Muscle Anatomy

Chest, Pectoralis Major, Pectoralis Minor, Upper Body anatomy picture

The chest is a major muscle which consists of the pectoralis major and minor.The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.The pectoralis major inserts onto the proximal anterior of the humerus.The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur. Other names for this muscle group or similar muscle groups referred to the '' are: Chest, Pectoralis Major, Pectoralis Minor, Upper Body

Chest Forum Discussions/Topics

CREATINE	i here a lot about creatine but i hear a lot is myths( maybe just a sales picthc) Such as testicle shrinkage or if u stop taking it u lose muscle. A lot of rumors are out there what r the real pro's and cons of creatine also how about creatine m...
will this work out schedule work better?	monday- chest/triceps wed-biceps/back friday-legs/abs/cardio sat-shoulders OR should i put shoulders on friday too and cancel cardio and how many exercises should one do to gain mass i read from sites that one should only do 1 exercise (3se...
Abdominal frustration	Hi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...
workout routine	Hi. I am 14 years old + 5'10 and 140 lbs. My goal is to build muscle so i can be big and cut. I also want to lose some fat around my stomach and triceps. Theres only a little bit of fat but i want to get rid of it. On Mondays, Wednesdays, and Fridays...
Weight Lifting for teenagers	Hi, I just recently read from a couple of other workout forums that you should only work out a body part(chest,tris,bi's..etc.) only once a week is this ture? *I am 15 and currently train each body part(chest,tris,bi's...etc.) 2x a week....
chest day	my chest days are monday, wednesday, and friday. i knwo that im not suppose to train so much but im young and also im not training super hard. on mondays and wednesdays i do incline and flat bench presses. On Friday, however, i do pushups (20 reps vs...
Simply confused	Hello, I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde...
Workout Routine Questions	Im 21,193lbs and have been working out for 3 yrs. i work out 3 times a week but am considering changing my routine. This is my current routine: Mon-chest/tris Wed-back/bi's Fri-legs/shoulders Considering changing it too: Mon-chest/back W...

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Machine Flyes (Pec Deck)

How to do the Machine Flyes (Pec Deck)

Chest Workout Exercises