rzen
b545ad05c9
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
41 lines
1.1 KiB
Markdown
41 lines
1.1 KiB
Markdown
# Pec Deck
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The machine chest fly — arms sweep together in front of the chest along
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the machine's fixed arc.
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- **Category:** Main circuit
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- **Type:** Machine-based chest fly
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- **Targets:** Chest, front delts
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- **Prescription:** 4 × 10
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## Setup
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Adjust the seat so the handles sit at chest height with your upper arms
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level. Back flat on the pad, feet planted, a soft bend fixed in the
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elbows.
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## Execution
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1. Sweep both arms together in a wide arc until the handles meet in
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front of the chest.
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2. Squeeze the chest hard for a beat at the middle.
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3. Open back up with control until you feel a full chest stretch.
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## Cues
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- Elbow angle never changes — the chest swings the arms.
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- Shoulders stay back against the pad; they don't roll forward at the
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squeeze.
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- Slow the return; the stretch half of the rep counts.
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## Common Mistakes
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- Setting the seat so low the handles sit at the shoulders.
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- Shoulders rounding forward to chase extra range.
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- Letting the stack yank the arms open.
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## Progression
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Add a plate once every rep meets in the middle with a one-second
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squeeze; the Dumbbell Fly trades the guided path for free control.
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