Pec deck flys

Pec Deck Flyes

Biceps brachii Anterior deltoid n . .. Pectoralis major.

FINAL POSITION

Humerus

Triceps brachii, long head

Coracobrachial^

Sternum

Serratus anterior Subscapularis

Pectoralis Abdomital Head

Biceps brachii Anterior deltoid n . .. Pectoralis major.

VARIATION

At a machine applying force with the hands.

Triceps brachii, long head

Coracobrachial^

Sternum

Coracobrachial^

Teres major dorsi

Serratus anterior Subscapularis

Sit at the machine with the arms open and horizontal, bent at the elbows. Rest the forearms on the pads, with the forearms and wrists relaxed:

• Inhale and squeeze the arms together. Exhale at the end of the movement.

This exercise works the pectoralis major by stretching it. As the elbows come together, focus the effort onto the sternal head of the pectoralis major.

This exercise also develops the coracobrachlalls and the short head of the biceps brachii. Long sets allow you to pump the muscles Intensely.

This exercise helps beginners develop enough strength to move onto more complex movements.

FINAL POSITION

Triceps brachii, medial head Brachials Triceps brachii, long head Rectus abdominis External oblique

Humerus

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