Watch the video below to see a demonstration of proper form and technique for the pec dec fly exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Pec Dec Fly

To perform a set of pec dec fly:

  1. Starting Position

    Set the chair height so that when seated, your elbows are in line with your chest when on the pads. Sit with your trunk in a neutral position and the feet on the floor in a stable and comfortable position.

  2. Concentric (Inward) Motion

    Maintain the angle of your arms and pull your elbows toward the center of your body while squeezing your chest. Remember to breathe normally and maintain full body tension throughout the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 1sec count while maintaining full body tension.

  4. Eccentric (Outward) Motion

    In a controlled manner, bring your arms back to the starting position in line with your chest. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of pec dec fly repetitions before lowering your arms.

This completes one set of pec dec fly.