Sit with forearms on the pads, bring the pads together in front of the chest in a wide arc, and return slowly.
- Set the seat so arms start level with chest
- Squeeze in the middle, do not slam
- Slow return to a full stretch
Movement
- Pattern
- Chest fly
- Type
- Isolation, one joint moves
- Sides
- Both sides together
- Equipment
- Pec deck / rear delt machine
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better3.6
Very good; among the better picks for the muscle. 5 sources.
- 3/5 Overrated: emphasizes the peak contraction, and cables can load the stretch better, though it is still a decent exercise. Renaissance Periodization, The Most OVERRATED and UNDERRATED Chest Exercises @ 0:31videoExpert opinion2025checked by AI
- 3/5 Settled on low B: fixed angle and weak resistance curve make it worse than a dumbbell fly, though a cammed version that loads the stretch could be A. Renaissance Periodization, Every Gym Machine Ranked by Exercise Scientists @ 5:41videoExpert opinion2025checked by AI
- 4/5 Stable with big stretch and tension, but fixed path may not match every lifter and feels less good than cables. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 10:40videoExpert opinion2024checked by AI
- 4/5 Works the chest through the full range including the end position, with cables slightly more adjustable. Jeremy Ethier, STOP Doing Chest Flys Like This (5 Mistakes Slowing Your Chest Gains) @ 6:37videoExpert opinion2022checked by AI
- 4/5 Even tension through stretch and squeeze, good extra chest volume, hard to overload heavily; 3.5 stars. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 4:36videoExpert opinion2022checked by AI
