Seated Machine Fly


  • This movement is performed on a seated fly machine or pec dec.
  • Sit on the seat provided. Be sure that your feet a flat on the ground, adjust the seat if necessary.
  • Grasp the handles of the machine. Be sure that your hands are level with your shoulders. Keeping your elbows slightly bent, bring your hands together.
  • Hold for 1-2 seconds, contract your pectorals. Then slowly release back to the starting position.


  • This is a great exercise for training both the outer and inner pectorals. Keep good form at all times.
Primary muscles Pectoralis major
Secondary muscles Anterior delts