How to do the Machine Pec Fly
Step by step
- Set the seat so the handles are about at chest height and sit with your back on the pad.
- Grip the handles with a slight bend in your elbows.
- Squeeze the handles together in an arc in front of your chest.
- Feel your chest muscles contract as the handles meet.
- Let the handles travel back slowly to a comfortable chest stretch.
The thing people get wrong
Keep the slight elbow bend fixed and move from your shoulders, not by bending and straightening your arms. Do not over-stretch at the back.
Coaching cue
Hold the squeeze for a beat where the handles meet before letting them travel back.
Make it easier or harder
- Harder: Take three seconds to let the handles travel back on each rep.
Muscles worked
- Primary: Chest
- Secondary: Front delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.