Pec Deck Flys

pec deck flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your arms spread horizontally. Your elbows are bent on the pads with your forearms and wrist released :

  • Inhale and tighten your arms to the maximum

  • Exhale at the end of the movement

This exercise works the pectoralis major by stretching it and a little bit coraco-brachialis and biceps short head. When the elbows brought together, the effort is in the sternal part of the pectoralis major.

With high reps, you can have intense pump.

This exercise is excellent for beginners to build strength to then do more complex exercises.

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