Machine Flyes (Pec Deck)

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

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Pectoralis Major
  • Isolation
  • Machine
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
104.9 lbs11 144 lbs

What is a good starting weight?

Based on an average weight lifted of 104.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 52 lbs and aim for 12-15 reps.


Workouts Plans with Machine Flyes (Pec Deck)

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Advanced
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.