Скачать или смотреть How to Do the Pec Deck Fly for Maximum Chest Growth and Safety

❗️80% of Athletes don’t realize the pec deck fly can be done safer and more effective for chest growth

✅ Seat and knees ~90° handles aligned with chest
Keeps arms level with chest muscles optimizes shoulder loading and stabilizes the body through grounded feet

✅ Shoulders back and down natural spine curve maintained
Stabilizes the scapula and ensures force stays on the chest not the shoulders or spine

✅ Elbows slightly bent 10–30°
Reduces stress on joints and tendons and directs force efficiently to the chest

✅ Bring each handle forward one at a time before moving both together
Pre-activates chest and anterior delts prevents sudden stretch on shoulders preserves energy and allows a controlled effective contraction

✅ Elbows in line with mid chest
Focuses tension on middle pecs reduces overactivation of anterior delts and shoulders

✅ Breathing exhale forward inhale return
Controlled breathing regulates intra-thoracic pressure and optimizes chest contraction and strength

📚 Source: Exercise Technique Manual for Resistance Training 3rd Edition NSCA

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