Pec Dec (Butterfly)

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

Pec Dec Instructions

  1. Grab the handles and keep your elbows slightly bent.
  2. Begin by bringing the handles forward while keeping your body is steady.
  3. 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. 
  4. The arms or momentum should not contribute to the exercise.
  5. Maintain tension on the chest musculature throughout the duration.


  • No need to utilize excessively heavy weight. This exercise is an accessory movement meant for hypertrophy and volume.
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