# Pec Deck

The machine chest fly — arms sweep together in front of the chest along
the machine's fixed arc.

- **Category:** Main circuit
- **Type:** Machine-based chest fly
- **Targets:** Chest, front delts
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Adjust the seat so the handles sit at chest height with your upper arms
level. Back flat on the pad, feet planted, a soft bend fixed in the
elbows.

## Execution

1. Sweep both arms together in a wide arc until the handles meet in
   front of the chest.
2. Squeeze the chest hard for a beat at the middle.
3. Open back up with control until you feel a full chest stretch.

## Cues

- Elbow angle never changes — the chest swings the arms.
- Shoulders stay back against the pad; they don't roll forward at the
  squeeze.
- Slow the return; the stretch half of the rep counts.

## Common Mistakes

- Setting the seat so low the handles sit at the shoulders.
- Shoulders rounding forward to chase extra range.
- Letting the stack yank the arms open.

## Progression

Add a plate once every rep meets in the middle with a one-second
squeeze; the Dumbbell Fly trades the guided path for free control.
