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Pec Deck / Machine fly

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Pec dec – Pin Loaded

Pec Deck

 

Pec deck – Pin loaded machine, great item to include in your chest workout.

All equipment is used and situated in our GFI prac facility.

Pick Up Only (Melton, Vic)

1 in stock

$1,295.00

Description

Pec dec – Pin Loaded

Pec Deck

 

Pec deck – Pin loaded machine, great item to include in your chest workout.

All equipment is used and situated in our GFI prac facility.

Pick Up Only (Melton, Vic)

 

Chest exercise: Machine Fly

Some seated fly machines (sometimes referred to as pec-decks) include arm pads to place the insides of your elbows and forearm on while keeping your elbows bent at roughly a 90-degree angle throughout the motion.

The biggest advantage of the arms open exercise (machine fly using vertical handles) is that the tension remains more or less constant over the whole of the movement and is not lost in the closing phase.

Machine Fly – Proper Exercise Technique

STARTING POSITION (SETUP): Sit in the machine, press your upper back and hips against the pads, and place your feet flat on the floor. Adjust the seat so that your shoulders, elbows and hands are on the same horizontal plane after you grab the handles. In other words, adjust the seat so that the handles are at chest level. Grasp the handles with a closed neutral grip; in this position, your elbows will be slightly flexed and your upper arms and forearms should be parallel with the floor.

EXECUTION (ACTION): With your back squarely against the pad, forcefully bring the handles all the way together, making sure to keep your elbows up to make the movement more efficient and to reduce the risk of injury. When your hands touch, squeeze your pectorals hard for a count. Reversing the motion, allow the handles to go back to a point at which you feel a strong stretch in your pecs before beginning your next rep. When returning to the starting position don’t let the weight rest on the stack.

Machine Fly Exercise

Machine Fly Exercise

Additional Tips & Key Points

  • Bring the handles together in a wide arc with your elbows slightly bent (in a hugging motion) – they touch in front of your chest.
  • When your knuckles touch contract your chest muscles. Be careful not to pinch your fingers between the handles.
  • Move the pads in a smooth wide arc – do not jerk them together as this reduces the work on the pectorals.

Muscles Used

  • Main muscles: pectoralis major, deltoids (anterior)
  • Secondary muscles: coracobrachialis, subscapularis, biceps (short part)
  • Antagonists: latissimus dorsi, deltoid (posterior), trapezius, rhomboids, teres

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