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Scan/Upper-body machines

Pec deck / rear delt fly

Facing the back pad: chest flyes. Facing the machine: rear delts.

Also called Butterfly machine, Fly machine

How to set it upPicture · 3 steps
  1. 1Handles at chest or shoulder height
  2. 2For chest, sit with your back on the pad; for rear delts, chest against the pad
  3. 3Move in a wide arc with a soft bend in the elbows

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • Pec Deck
    S#2 of 32 for chest · Machine
  • Reverse Pec Deck
    S#3 of 27 for shoulders · Machine
Scan another Build a full workout

More upper-body machines

Chest press machineShoulder press machineLateral raise machineLat pulldownSeated cable rowChest-supported row machine