Seat too high — elbows above chest
Anterior delt takes over when the elbows rise above the chest plane.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Push · Upper Body
Pec Deck Fly
Coaching cues
- Forearms on the pads; seat adjusted so elbows are at chest height
- Squeeze the pads together — pure horizontal adduction
- Pause at full contraction; hold 1 to 2 seconds
- Return slowly — resist the machine opening the chest
Common faults 2
Shoulders roll forward at peak contraction
Pec minor and anterior delt dominate at end range.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗