---
title: "Pec Deck Fly Machine"
description: "Sit on the Pec Deck machine with your feet flat on the floor and your back pressed firmly against the backrest."
locale: en
slug: pec-deck-fly-machine
url: "https://hi.fitness/exercises/pec-deck-fly-machine"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Machine"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/4762236a-pec-deck-fly-machine.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Pec Deck Fly Machine

Sit on the Pec Deck machine with your feet flat on the floor and your back pressed firmly against the backrest.

## How to do it

1. Sit on the Pec Deck machine with your feet flat on the floor and your back pressed firmly against the backrest. Bend your arms at 90 degrees and rest your elbows on the elbow pads and grasp the handles, upper arms parallel to the floor and palms facing forward.
2. Squeeze your chest muscles to bring the handles together in front of your chest.
3. Slowly return to the starting position with control, bringing your elbows back to your sides.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep your back pressed against the backrest throughout the exercise to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you bring your elbows together and inhale as you return them to the starting position.

## Similar exercises

- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable