Pec Dec (Butterfly)

Pec Dec (Butterfly)

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Machine
Emphasis Isolation
Type Push

Pec Dec Instructions

  • Grab the handles and keep your elbows slightly bent.
  • Begin by bringing the handles forward while keeping your body is steady.
  • Keep your arms in this fixed position and control the weight fully though the full range-of-motion.
    • Create the mind-muscle connection that your chest is controlling the weight. 
  • The arms or momentum should not contribute to the exercise.
  • Don't let your posture collapse as you fatigue. 
    • Chest up and eyes fixated straight ahead.
  • Maintain tension on the chest musculature throughout the duration.


  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
  • No need to utilize excessively heavy weight. This exercise is an accessory movement meant for hypertrophy and volume.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
  • Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
  • Imagine you are hugging a tree as you perform the exercise.
Previous article Chin-up