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Pec Deck Fly / Rear Delt Fly

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Pec Deck Fly / Rear Delt
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Pec Deck Fly
Primary muscle • Chest • Beginner
3×12–15
How to do it
  1. Sit with back on pad, elbows behind pads at shoulder height, slight bend.
  2. Bring pads together in an arc, squeezing chest.
  3. Pause without clanking weights.
  4. Return until you feel stretch across chest.
Breathing: Exhale together, inhale open.
Tip: Keep elbows fixed — don’t press.
Avoid: Bending elbows too much to turn into press
Rear Delt Fly
Primary muscle • Rear Delt • Beginner
3×12–15
How to do it
  1. Face pad, chest against support, arms forward grasping handles with slight bend.
  2. Reverse fly by opening arms to sides, squeezing rear delts.
  3. Lead with elbows, keep neck neutral.
  4. Return with control, don’t let stack crash.
Breathing: Exhale open, inhale return.
Tip: Stop at shoulder line; no hyperextension.
Avoid: Shrugging traps to lift weight
Machine Details
  • Equipment: Pec Deck Fly / Rear Delt Fly
  • Type: Dual-Function
  • Difficulty: Beginner
  • Focus Muscles: Chest, Rear Delts
  • Auxiliary Muscles: Shoulders, Upper Back
Quick Tips
  1. Adjust arm position for chest or rear delts.
  2. Keep a slight bend in elbows throughout.
  3. Control the movement — don't let it bounce.
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