IsolationMachine
Machine Pec Deck Fly
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat height so handles are at chest level
- Sit with your back firmly against the pad
- Grasp the handles with elbows slightly bent
- Start with arms wide apart and chest stretched
- Bring the handles together in front of your chest
- Focus on squeezing with your chest muscles
- Squeeze your chest hard when handles touch for 1 second
- Slowly return to starting position with control
💡Coaching Cues
- ✓
Bring handles completely together
- ✓
Squeeze chest hard at peak
- ✓
Control the stretch
- ✓
Keep back against pad
- ✓
Focus on chest doing the work
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Not bringing handles together fully
- ✗
Using momentum
