How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Pec Deck
Machine chest fly. Fine for pump work after the press.
beginnerCult Gym floor
Chest · Machine
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 12–15.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Seat so elbows are in line with the pads.
Cues
- Soft elbows
- Don’t slam the stack
- Pause the squeeze
Common mistakes
- Arms straight like a T
- Neck forward
- Bouncing
Home swap
Band fly at home
