Files

T

rzen b545ad05c9 Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples

Pec Deck and Rear Delt Fly author the face-on and from-behind cameras;
Triceps Pushdown and Face Pull are the cable station's two entries per
the coverage model (cable curl/crossover are considered exclusions).

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:12:02 -04:00

1.1 KiB

Raw Blame History

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

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

Sweep both arms together in a wide arc until the handles meet in front of the chest.
Squeeze the chest hard for a beat at the middle.
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.

1.1 KiB Raw Blame History Unescape Escape