How To Do Pec Fly

Pec Fly Exercise

Pec fly is a nice compliment to any chest workout that already has you doing the barbell bench press or some other variation.

Pec fly is an isolation exercise and will take much of the shoulders and arms out of the movement.

This exercise is great for doing towards the end of the workout to really bring out the shape of the chest while bringing the muscles to a state of complete fatigue.

Since it’s typically used as a burnout exercise, consider using a lighter weight and really focusing on the mind-muscle connection as you take the rep range higher overall.

Pec Fly How To

  • Sit upright in a pec fly machine or stand between two high cable pulleys
  • Once in position, keep an upright position with the back and then slowly bring the hands together as you squeeze the chest. Think of directing the movement from the chest muscles only, not the shoulders.
  • Bring the hands (if using pulleys) or forearms (if using the machine) together
  • Once finished, slowly allow the arms to move back to the starting position to complete the rep

Form and Technique

As you do this exercise, focus on exhaling as you pull the arms/hands together, contracting the chest muscle and inhaling at the top of the movement prior to doing the next set.

Also remember to not look downwards as you do the move, but rather keep the gaze focused straight in front of you.

Variations:   Dumbbell Chest Fly, Decline Dumbbell Fly, Pec Deck

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Pec Fly