Sit on the machine, ensuring your back is pressed against the back support and adjusting the seat height so that your elbows and shoulders are level with the bottom of the pads.
Place your forearms against the pads. Check that your shoulders and elbows make a horizontal line.
Movement of the exercise
Move the pads towards each other until they just touch in front of your chest.
Hold for 2 secs ; then slowly return the pads to the starting position.
Tips on Pec Dec Flye
Do not curl your shoulders forwards as you bring the pads together.
Move the pads in a smooth arc – do not jerk the pads together as this reduces the work on the pectorals.
