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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Pec Deck

Also called Machine fly

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Machines

Pec deck / rear delt fly setup →
How to do itPicture · 3 steps
  1. 1Handles at chest height
  2. 2Let the arms open to a deep stretch
  3. 3Squeeze for a second at the middle

Most common mistake

Stopping at a comfortable halfway point and skipping the stretch.

Watch a demo
S
For chest
#2 of 32
See the full list →
Research
94
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%5/5

Isolates the chest with a fixed path, so every rep is the same quality.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SHigh-to-Low Cable FlyCable
  • ALow-to-High Cable FlyCable
  • AIncline Machine PressMachine

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