Machine Chest Fly (Pec Deck)

Progression Highlights

Starting Suggestions

Primer Sets108 lbs

Ease back in after 12 days away.

  • • Last session opened with 4 sets.
  • • 51% of Modern Era PR.
Steady Opener120 lbs

Match your last starting set to groove technique.

  • • Last top set: 180 lbs × 12 reps.
  • • 57% of Modern Era PR.
Progression Push126 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 9.1%
Days Since Last Session12
% of Modern Era PR85.7%
Days Since PR60

Recent Workouts

LastJan 2(12d ago)
120→180 lbs
4 sets · 48 reps · 7,200 vol
-1Dec 30, 2025(15d ago)
90→130 lbs
4 sets · 48 reps · 5,520 vol
-2Dec 5, 2025(40d ago)
90→120 lbs
3 sets · 30 reps · 3,150 vol
-3Nov 25, 2025(50d ago)
160→210 lbs
4 sets · 42 reps · 7,780 vol
-4Nov 15, 2025(60d ago)
150→210 lbs
4 sets · 38 reps · 6,600 vol

PR Progression (Modern Era)

210 lbNov 25, 2025(50d ago)
1 set10 reps2,100 vol
210 lbNov 15, 2025(60d ago)
1 set5 reps1,050 vol
205 lbJul 5, 2024(557d ago)
1 set12 reps2,460 vol
205 lbMay 30, 2024(593d ago)
1 set10 reps2,050 vol
205 lbFeb 11, 2024(702d ago)
1 set6 reps1,230 vol
190 lbJan 7, 2024(737d ago)
1 set8 reps1,520 vol

Rep Range Records

1RM287 lbs · 12 repsJul 5, 2024 (557d ago)(from 205 lbs)
3RM—
5RM210 lbs · 5 repsNov 15, 2025 (60d ago)
8RM200 lbs · 9 repsAug 28, 2024 (504d ago)
10RM210 lbs · 10 repsNov 25, 2025 (50d ago)
12RM205 lbs · 12 repsJul 5, 2024 (557d ago)

Frequently Paired

  1. 1.
    Reverse Flyes
    39% of sessions
  2. 2.
    Barbell Bench Press
    31% of sessions
  3. 3.
    Exercise Ball Crunch
    36% 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
    11% of sessions
  10. 10.
    Incline Dumbbell Bench Press
    8% of sessions
Action: Try 190 lbs for working sets
(30 days)180 lbsF1-22026-01-02
(60 days)210 lbsS11-152025-11-15
(90 days)210 lbsS11-152025-11-15
(180 days)210 lbsS11-152025-11-15
(365 days)210 lbsS11-152025-11-15
(Modern Era)210 lbsS11-152025-11-15
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
155.9
Avg. Improvement
0.26
Highest Weight (Modern Era)
210 lbs 2025-11-15
Latest Weight
180 lbs 2026-01-02
Lowest Weight
15.5 lbs 2021-08-28 11:17:50
Days
264
Sets
908
Gap
70
Highest Volume (Modern Era)
2460 2024-07-05 10:38:59
Reps avg. improvement
0.03

Workout History

F1-24 sets
120 lb
12
140 lb
12
160 lb
12
180 lb
12
PR: 210 (60 days ago) [86%]
T12-304 sets
90 lb
12
110 lb
12
130 lb
12
130 lb
12
PR: 210 (60 days ago) [62%]
Tired
F12-53 sets
90 lb
10
105 lb
10
120 lb
10
PR: 210 (60 days ago) [57%]
Smaller narrow machine
Workout with Jason Kennedy
T11-254 sets
160 lb
12
180 lb
12
200 lb
8
210 lb
10
PR: 210 (60 days ago) [100%]
S11-154 sets
150 lb
12
170 lb
12
190 lb
9
⭐ME210 lb
5
PR: 210 (60 days ago) [100%]
T11-114 sets
130 lb
12
160 lb
12
190 lb
8
200 lb
8
PR: 210 (60 days ago) [95%]