Pec Fly

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The pec fly exercise is performed with dumbbells and works the chest muscles. There is a pec fly machine in most gyms too, sometimes referred to as a pec deck.

Teaching points

  • Lay on your back on a bench with your feet on the floor.  
  • Hold a dumbbell in each hand, with the palms facing together, above your chest.  
  • Maintain a small bend in the elbows throughout the exercise.  
  • Take your arms apart, leading with the elbows, until they are just below the level of your shoulders.
  • Maintain control throughout the lowering phase especially.
  • Return to the starting position.  

Variations & progressions

  • Perform on an incline bench to place more emphasis on the upper chest.  

Muscles worked

Alternative exercises

Related injuries