The Chest PEC DEC FLY | Exercise Form Guide

Here’s how to set up and perform the seated pec dec fly. This exercise will target your chest, with (nearly) equal emphasis on each portion. NEW Ready to Drink Clear Whey Isolate Protein Drinks NOW LIVE! Use code "MAXE" at checkout for 45% off! Myprotein: https://tidd.ly/3k9BR9d 0:00 Set Up First adjust the seat so that your hands are directly in line with your shoulders, when your arms are fully extended. As you can see, if I adjust too low, my arms point upwards, and if I adjust too high, my arms point downwards. Always find that sweet spot. Next, adjust the handles so that at the start of the movement, the machine is not limiting your range of motion. As you can see, when I place them too far forward, those handles suddenly lose tension, preventing my chest from fully stretching. However, if I then pull them too far back, I’m now getting too much range of motion, where my chest is no longer stretching, and it’s just my shoulders rolling forward. Yes of course, you could always intentionally just stop here, when your chest actually reaches that maximum stretch, but oftentimes when the stopper is too far back, you might unknowingly go as far as possible, and in turn place a lot of stress on that joint. So my recommendation, place them one hole in front of your maximum range of motion, so that at the start, you are able to get just about all the way back as possible for that maximum stretch, but with the machine stopping you from going further to prevent that internal rotation. 0:54 Starting Position From here, let’s begin the movement. So while standing up, walk over to the side of the machine and grip the handle, then press and swing it across your body as you walk into the seat. Then while tilting up against the second handle, grip and push it back to the middle keeping both of those handles as close to your body as possible. Trust me it looks a little confusing, but it’s super easy to do, and will save you a ton of energy at the start, so don’t be afraid to use some momentum and let your back come off the seat. But once you’re gripped onto both, naturally let your body sink back into position, by keeping those shoulders down and your chest up right, and slowly lower the handles all the way back to the start. Now we can begin the concentric. 1:24 Concentric So with a slight bend in the elbow, press the weight in and forward, almost like you’re trying to squeeze your biceps together at the end. Do not think of just bringing your hands together, as this will limit range of motion, and do not keep your arms extended the entire time, as this will unnecessarily fatigue your biceps. Instead, maintain that small bend in your elbow at the start, then gradually straighten it out at the end, to fully extend your arms and actually contract your chest. Also, do not intentionally try and flex your back or pin your shoulders to the seat, just let your shoulder blades move naturally, as long as you aren’t pushing them excessively forward. 2:04 Eccentric Then, while maintaining this technique, explode with as much force as possible, all the way to the end for a full lockout and a brief pause at the top, before controlling the weight back and out, this time gradually moving back into that small bend, all the way to the starting position. Again, do not keep your arms completely straight, and do not exceed your maximum range of motion, only go as far as comfortable, by really thinking of stretching those chest fibers apart. As a helpful cue, I like to think of keeping my elbows down, so that they don’t flare outwards, which can limit range of motion and shrug the shoulders upwards. And at the bottom, don’t just let go of the weight, maintain that tension, and repeat this process for all of your remaining reps. 2:26 Full Rep Here’s what a full set up and rep should look like, if you found this video helpful, feel free to leave a like, comment and subscribe for more, and as always happy training. Follow me on social media: INSTAGRAM: https://www.instagram.com/maxeuceda7/ TIKTOK: https://www.tiktok.com/@maxeuceda7?lang=en BEACONS: https://beacons.ai/maxeuceda7 About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 220 pounds, and cut 4 times to a lowest of around 10% bodyfat. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment) Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #Fitness #Exercise