Machine Chest Fly
Flyes on a pec deck machine to isolate the chest with a guided path.
- Primary muscleChest
- Also worksFront delts
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Chest
- Front delts
- Machine
How to do the Machine Chest Fly
4 steps, in the order you do them.
- Adjust the seat so the handles are at chest height and press your back firmly against the backrest.
- Grab the handles with your elbows slightly bent and your shoulders down and back.
- Bring your arms together in front until the handles almost touch and squeeze your chest for a second.
- Open up in a controlled way until you feel a stretch, keeping your back against the pad.
Muscles worked
Common Machine Chest Fly mistakes
What goes wrong most often when you do the Machine Chest Fly, and how to fix it.
Your elbows lock out and the effort shifts to your arms.
Set a slight bend in your elbows at the start and keep it the same until you close.
On the way open, your arms go far behind your body.
Adjust the start stop so that, when open, your elbows end just behind the line of your chest.
Your shoulders shrug up and forward as you close.
Keep your back against the pad and close by bringing your arms forward, with your shoulders down.
Alternatives to the Machine Chest Fly
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners2 × 12–15
- Experienced2 × 12–15
- Rest1:15 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Back to the Gym 3 Days | Beginner | 2 × 12–15 | 1:15 |
| Intermediate PPL 6 Days | Intermediate | 2 × 12–15 | 1:30 |
| PPL 6 days high volume | Advanced | 3 × 12–15 | 1:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Machine Chest Fly
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More chest exercises
Single Arm Cable Crossover FlyChest · Cable machine
Low Cable Chest FlyChest · Cable machine
Chest DipChest · Parallel bars
Cable Crossover FlyChest · Cable machine
Frequently asked questions
What muscles does the Machine Chest Fly work?
The Machine Chest Fly works mainly the chest. It also works the front delts.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 12 to 15 reps with 1 minute and 15 seconds of rest. With more experience, 2 sets of 12 to 15 reps with a minute and a half of rest.
Which routines include the Machine Chest Fly?
It appears in 3 of the 36 Mobbe routines, such as Back to the Gym 3 Days, Intermediate PPL 6 Days, and PPL 6 days high volume.