Pec Deck Fly (Butterfly Machine)

Pec deck (machine butterfly)

Beginner

Dosage recommandé

Séries

3-4

Reps

10-15 Rest 60-90 s (hypertrophy). 2-3 x 15-20 reps (finisher/pre-fatigue)

TIMER
REPOS

15s

30s

45s

1:00

1:30

2:00

2:30

3:00

3:30

4:00

4:30

5:00

ChestShoulders

Tap to explore

Execution

Adjust the seat so elbows are at chest level

Back flat against the pad, feet flat on the floor

Forearms on the pads, elbows bent at 90°

Bring arms together in front of the chest (hugging motion)

Squeeze the chest at the point of maximum contraction (1 s)

Open arms in a controlled manner without going past shoulder alignment