09/28/2026
Want 5 FREE EMG-tested form fixes? COMMENT EMG 👇
Your setup on the pec deck fly makes a huge difference.
Sitting upright with your back and hips against the pad gave us 52% mid-chest and 17% lower-chest activation.
Instead, slide your hips slightly forward, keep your shoulder blades against the pad, lower your shoulders and elbows, and rotate your elbows slightly inward. Then think elbow to elbow as you squeeze the chest together.
That pushed activation to 100% mid-chest and 35% lower chest.
Better position. Stronger squeeze. More chest activation.
