Padded Pec Deck Fly

Sit with your back on the backrest and your elbows and forearms on the pads. Adjust the seat so your elbows are around shoulder height.

Press the pads together in front of your chest through your elbows. Keep your shoulders down and move as if hugging with your chest.

Slowly open the pads until you feel a comfortable stretch across your chest.

Focus on bringing your arms together with your chest muscles. Feel the pressure through your elbows rather than squeezing the handles.

Avoid lifting your back or rolling your shoulders forward to push. Do not open your arms too far behind you.

Exhale as you bring the pads together and inhale as you open.

Unlike a handle-based pec deck, transfer force through the elbow pads. Adjust the seat first to find a comfortable shoulder position.