Flye - Butterfly (Pec Dec)

Recommendations: 2-3 Sets, 8-10 Reps, 80 Wght

Beginner Chest Strength Pec Dec Pull Gym

Purpose: This exercise the action of the pecs pulling across the chest, especially focused on the middle pecs.

Benefits: This exercise isolates the section of the pecs along the sternum.

Using a Pec Dec machine, sit on the bench with your back pressed against the pad. Place your feet flat on the floor. Grasp a handle in each hand with the palms facing forward. Your elbows should be slightly bent and your arms should be parallel to the floor. This is your starting position. Pull the handles in an arc until they are brought together in front of your chest. Exhale during this movement. Contract the pec muscles together. Slowly let the handles return to the starting position. Let your chest muscles stretch. Inhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.