chest isolation on a machine with your arms on pads and a fixed arc
the pads hold your arms in place, so nothing is spent steadying the weight and
the set can be pushed to failure and past it
the fixed path loads the arc evenly, so unlike a dumbbell fly the finish is
not free, and unlike a cable fly there is no setup to get right
Execution
Sit in the pec deck with your back against the pad and your forearms against the
arm pads. Set the seat so your elbows sit roughly in line with your shoulders.
bring the pads together in front of your chest
let them travel back out until you feel a deep stretch across the chest
pause briefly in the stretched position to maximize tension
keep your back against the pad throughout
Set the seat height once and keep it, adding an exercise note when you change it
so the jump reads as a setup change.
Purpose
chest isolation on a machine with your arms on pads and a fixed arc
the pads hold your arms in place, so nothing is spent steadying the weight and
the set can be pushed to failure and past it
the fixed path loads the arc evenly, so unlike a dumbbell fly the finish is
not free, and unlike a cable fly there is no setup to get right
Execution
Sit in the pec deck with your back against the pad and your forearms against the
arm pads. Set the seat so your elbows sit roughly in line with your shoulders.
bring the pads together in front of your chest
let them travel back out until you feel a deep stretch across the chest
pause briefly in the stretched position to maximize tension
keep your back against the pad throughout
Set the seat height once and keep it, adding an exercise note when you change it
so the jump reads as a setup change.