Reverse pec deck fly

Horizontal arm opening with the chest supported against a pad.

The model illustrates the general movement. Adjust the seat and handles to the machine you use.

Level

Start

Equipment

Machines

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support the chest and set handles near shoulder height.
2. Keep a small elbow bend throughout.
3. Open the arms without shrugging and return slowly.

Common mistakes

• Lifting the chest off the pad.
• Jerking and leaning the torso back.