Machine Chest Fly (Pec Deck)

Progression Highlights

Starting Suggestions

Steady Opener160 lbs

Match your last starting set to groove technique.

  • • Last top set: 210 lbs × 10 reps.
  • • 76% of Modern Era PR.
Progression Push168 lbs

Nudge the load forward while staying crisp.

  • • 80% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 43.0%
Days Since Last Session5
% of Modern Era PR100.0%
Days Since PR15

Recent Workouts

LastNov 25(5d ago)
160→210 lbs
4 sets · 42 reps · 7,780 vol
-1Nov 15(15d ago)
150→210 lbs
4 sets · 38 reps · 6,600 vol
-2Nov 11(19d ago)
130→200 lbs
4 sets · 40 reps · 6,600 vol
-3Nov 4(26d ago)
130→130 lbs
1 set · 12 reps · 1,560 vol
-4Oct 25(36d ago)
120→200 lbs
4 sets · 34 reps · 5,440 vol

PR Progression (Modern Era)

210 lbNov 25(5d ago)
1 set10 reps2,100 vol
210 lbNov 15(15d ago)
1 set5 reps1,050 vol
205 lbJul 5, 2024(513d ago)
1 set12 reps2,460 vol
205 lbMay 30, 2024(549d ago)
1 set10 reps2,050 vol
205 lbFeb 11, 2024(658d ago)
1 set6 reps1,230 vol
190 lbJan 7, 2024(693d ago)
1 set8 reps1,520 vol

Rep Range Records

1RM287 lbs · 12 repsJul 5, 2024 (513d ago)(from 205 lbs)
3RM—
5RM210 lbs · 5 repsNov 15 (15d ago)
8RM200 lbs · 9 repsAug 28, 2024 (459d ago)
10RM210 lbs · 10 repsNov 25 (5d ago)
12RM205 lbs · 12 repsJul 5, 2024 (513d ago)

Frequently Paired

  1. 1.
    Reverse Flyes
    40% of sessions
  2. 2.
    Barbell Bench Press
    30% of sessions
  3. 3.
    Exercise Ball Crunch
    35% of sessions
  4. 4.
    Dumbbell Bench Press
    16% of sessions
  5. 5.
    Isolateral Plate Loaded Incline Press
    14% of sessions
  6. 6.
    Cable Crunch
    16% of sessions
  7. 7.
    Isolateral Plate Loaded Decline Press
    11% of sessions
  8. 8.
    Machine Chest Press
    10% of sessions
  9. 9.
    Triceps Pushdown - Rope Attachment
    10% of sessions
  10. 10.
    Incline Dumbbell Bench Press
    8% of sessions
Action: Try 225 lbs, aim for 6+ reps
(30 days)210 lbsS11-15(15 days ago)2025-11-15
(60 days)210 lbsS11-15(15 days ago)2025-11-15
(90 days)210 lbsS11-15(15 days ago)2025-11-15
(180 days)210 lbsS11-15(15 days ago)2025-11-15
(365 days)210 lbsS11-15(15 days ago)2025-11-15
(Modern Era)210 lbsS11-15(15 days ago)2025-11-15
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
156.3
Avg. Improvement
0.26
Highest Weight (Modern Era)
210 lbs 2025-11-15
Latest Weight
210 lbs 2025-11-25
Lowest Weight
15.5 lbs 2021-08-28
Days
261
Sets
897
Gap
40
Highest Volume (Modern Era)
2460 2024-07-05
Reps avg. improvement
0.03

Workout History

T11-254 sets
160 lb
12 Reps
180 lb
12 Reps
200 lb
8 Reps
210 lb
10 Reps
PR: 210 (15 days ago) [100%]
S11-154 sets
150 lb
12 Reps
170 lb
12 Reps
190 lb
9 Reps
⭐ME210 lb
5 Reps
PR: 210 (15 days ago) [100%]
T11-114 sets
130 lb
12 Reps
160 lb
12 Reps
190 lb
8 Reps
200 lb
8 Reps
PR: 210 (15 days ago) [95%]
T11-41 sets
130 lb
12 Reps
PR: 210 (15 days ago) [62%]
Too much. Tried reverse flyes but it makes my left shoulder muscle fibers snap over each other
"Tired today and tried to squeeze one in with limited time
S10-254 sets
120 lb
10 Reps
150 lb
8 Reps
180 lb
8 Reps
200 lb
8 Reps
PR: 210 (15 days ago) [95%]
U10-122 sets
100 lb
20 Reps
110 lb
20 Reps
PR: 210 (15 days ago) [52%]