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Pec Fly Exercise Standard Operating Procedure

Objective
This SOP outlines the correct technique for performing the pec fly exercise to maximize effectiveness and minimize injury risk.

Key Steps
1. Initial Positioning [0:42]
Sit down on the pec fly machine.
Tuck your shoulder blades back into your back pockets.
Lift your sternum up to pin your shoulders behind your pecs.


2. Head and Neck Positioning [1:36]
Tuck your chin down and back to disengage the traps.
Ensure your head is positioned back to avoid shoulder rolling.


3. Stretching Technique [2:06]
Position your elbows in line with your shoulders, not too far back.
Aim for a stretch that feels comfortable without overextending.


4. Arm Positioning [2:55]
Keep your elbows soft to avoid engaging the triceps.
Ensure your arms are not fully extended to maintain tension on the pecs.

 
5. Head Movement During Exercise [3:21]
As you lower your arms, allow your head to move forward for a deeper stretch.
When pushing up, rock your head back to engage the lats.

6. Final Execution [4:08]
Maintain shoulder blades retracted throughout the movement.
Focus on squeezing the pecs at the top of the movement.

Cautionary Notes
Avoid overextending your arms to prevent shoulder injuries.
Do not lift too heavy; focus on form over weight to prevent injury.

Tips for Efficiency
Practice the movement with lighter weights to master the form before increasing weight.
Use a mirror or video to check your form during practice.