Butterfly (Pec Deck)
Complete guide to Butterfly (Pec Deck). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Butterfly (Pec Deck)
Add the appropriate amount of weight and sit on the pec deck machine with your back flat against the pad.
Place your forearms against the pads and grab the handles.
Retract your shoulder blades, engage your abs, and take a breath.
Bring both arms together in front of your chest, squeezing your chest at the top and exhale.
Slowly open your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |