Pec Deck Butterflys

Exercise Tips

  • Make sure you are comfortable before
  • Focus on using your chest to perform this exercise

Pec Deck Butterflys

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Pec Deck Machine

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Pec Deck Machine

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Position yourself on the pec deck machine, back flat against the seat, knees bent and feet flat on the ground. Hold the handles with an overhand grip, elbows flared out.

  1. 1 Exhaling, push both arms
    together, as if they will touch in front of your chest.
  2. 2 Hold for a one count, then inhale and slowly return your arms back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

Leave a Comment

You must be logged in to post a comment.