What is it?
The Pectoral/Rear Deltoid Fly Machine is a versatile upper body isolation machine that allows you to train both the chest and rear shoulders from a seated position. By adjusting your arm position and movement direction, you can perform chest flys to target the pectoral muscles or reverse flys to strengthen the rear deltoids and upper back.

Primary Muscles Worked

Pectoral Fly:

• Chest (Pectorals)

• Front Deltoids (Secondary)

Rear Deltoid Fly:

• Rear Deltoids

• Rhomboids (Middle Back)

• Trapezius (Upper & Middle Back)

How to Use
Pectoral Fly: Adjust the seat so your arms are positioned comfortably with the handles at approximately chest height. Sit upright with your back firmly against the pad and grip the handles. Starting with your arms open, bring the handles together in front of your chest by squeezing your pectoral muscles. Slowly return the handles to the starting position under control.

Rear Deltoid Fly: Adjust the machine for the reverse fly position and sit facing the opposite direction with your chest supported against the pad. Grip the handles with your arms extended in front of you. Pull your arms outwards and backwards, focusing on squeezing your rear shoulders and upper back. Slowly return the handles to the starting position before repeating.

Coaching Tips

• Adjust the seat so the handles are aligned comfortably with your chest and shoulders.

• Keep your movements controlled and avoid using momentum.

• For pectoral flys, focus on bringing your arms together using your chest rather than your hands.

• For rear delt flys, lead with your elbows and avoid shrugging your shoulders.

• Keep your body stable against the pad throughout both movements.

• Use a comfortable range of motion and avoid overstretching at the start of each repetition.