Aquatic and Fitness Center

Miami Dade College North Campus


Pectoral Fly/ Rear Deltoid

Muscle Group: Pectoral, and rear deltoid        

Type of exercise: Both exercises are considered resistance training. A fly is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. To exercise posterior deltoid and not lateral deltoid, keep torso close to horizontal. Positioning torso at 45° is not a sufficient angle to target rear deltoids.

Weight: Weight is distributed in 15-25 lbs increments

Benefits: The pec fly machine, also called the pec deck fly machine, is a type of gym equipment that targets the pectoral muscles in the chest. While primarily working the pectoralis major muscles, using a pec fly machine requires some support from the pectoralis minor muscles in the chest, the deltoid muscles in the shoulders, and the serratus muscles in the rib cage. Building strong chest muscles with exercises such as the pec deck fly is important for movements involving the upper body. Rear deltoid exercises work your shoulder muscles. The deltoids are the pivotal link between your arms and chest. When exercising, many people perform workouts for the shoulders that include the trapezius muscles, as well as the front and side deltoids. Unfortunately, the rear deltoids are often neglected. Adding some exercises for your rear deltoids to your workout will provide you with a full upper body workout.

Workout Guideline

Beginners: Lightweight, 3 Sets, 12- 15 repetitions, 60- 90 seconds rest in between sets.
Intermediate: Light to Heavy Weight, 4 sets, 12- 15 repetitions, 45- 60 seconds rest in between sets.
Advance: Medium to Heavy Weight, 4 sets, 8- 12 repetitions, 30-45 seconds rest in between sets.

Chest Press

Dip & Chin Assist