Pec Fly Machine

For this inner chest exercise, we’ll do the well-known pec-deck fly, which massively engages the inner chest.

However! We’ll apply a little technique to help us maximize time under tension.

That is namely the “8 by 8” technique, which implies starting off with 8 reps, done with full range of motion, then another 8 with partial range of motion, once we are massively fatigued on the full ROM

execution

  1. 1
    Set up the pec deck handles at an angle that places them slightly behind the line of the backrest
  2. 2
    Sit down comfortably, resting your back and keeping head looking forward
  3. 3
    Grab both handles of the machine with elbows slightly bent, out of lockout
  4. 4
    Keep that static position of the arms – No flexion or extension in the elbows
  5. 5
    Bring the arms in, contracting the chest
  6. 6
    Keep peak flexion briefly, then go down slowly, stretching the chest
  7. 7
    Use steps 1-6 for the first 8 reps or until you feel fatigued & close to failure, then:
  8. 8
    After the last full range of motion repetition, open the arms ever so slightly- just a couple of inches off of the mid-line of the torso
  9. 9
    Bring the arms back in, contracting the chest
  10. 10
    Maintain those partial repetitions for another 8 reps
  11. 11
    After the last rep, go down really slowly on the eccentric

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