Chest Fly (Machine)
Also called Chest Fly (Gym Machine), Pec Deck Machine, Flye, Pec Fly, Crossover (Machine), High Fly (Machine), Butterfly, Pec Deck
How to do it
Set the seat so the handles or pads align with mid-chest and sit with your back supported. With a slight bend in the elbows, sweep both arms forward and together until the pecs contract, then return slowly to a comfortable chest stretch without letting the stack slam.
Setup
Adjust the seat so the handles or forearm pads align with mid-chest. Keep your back supported, feet flat, shoulder blades gently set, and elbows aligned with the machine pivots.
Where you should feel it
Across the chest as the arms close and through a controlled chest stretch on the return. If the front shoulders dominate, correct the seat height or shorten the return.
When to use it
Use for stable chest volume when you want to train close to fatigue without balancing free weights. It works especially well after compound pressing in the 10-20 rep range.