Lever Pec Deck Fly

Description

The lever pec deck fly is a chest isolation exercise performed on a dedicated pec deck machine. With the upper arms or forearms braced against pads, you bring the pads together in front of your chest by squeezing your pectorals. The fixed pull path eliminates stabilizer demand, allowing you to push the chest hard with strict form. It is one of the safest and most effective chest isolation exercises.

Muscle Group

Chest

Equipment Required

Leverage Machine

Lever Pec Deck Fly Instructions

Adjust the pec deck seat so that when you sit with your back firmly against the pad, the handles or arm pads align with chest height.
Sit down with your feet flat on the floor and back pressed against the pad.
Grip the handles (or place forearms against the pads) with arms out to your sides, bent slightly at the elbows.
Brace your core, pull your shoulders down and back into the pad, and lift your chest.
Bring the handles or pads together in front of your body by squeezing your chest. Keep the slight elbow bend fixed throughout — this is a fly, not a press.
Continue until the handles or pads meet in front of your chest. Squeeze your chest hard for one second.
Slowly let the handles travel back out under control over two to three seconds. Feel a strong stretch in your chest at the end range.
Stop just before the weight stack touches down to maintain tension throughout the set.