Lever Pec Deck Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Leverage machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Brachioradialis, Deltoids, Brachialis, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Pec Deck Fly
Visualised Target Muscle Groups
Front
Back
How to: Lever Pec Deck Fly
- Sit on the machine with your back flat against the seat and your feet firmly on the ground.
- Adjust the chest pad to align with your chest.
- Grasp the handles with a neutral grip.
- While keeping a slight bend in your elbows, press the handles together, focusing on squeezing your chest muscles.
- Slowly return to the starting position to finish one repetition.
Common Mistakes
- Letting elbows drop below the shoulders.
- Rounding the shoulders forward.
- Using excessive weights causing form breakdown.
Modifications
- Use a lighter weight to maintain form.
- Perform the fly with reduced range of motion if necessary.
Tips
- Keep your back flat against the seat.
- Avoid using momentum; focus on controlled movements.
- Ensure the machine is set to your height for proper form.
Lever Pec Deck Fly Alternatives
Tags
chest
fly
strength
pectoralis major
leverage machine
upper body
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