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Pec Deck
PullIsolationMachineBeginner
Muscles worked
Front
Chest
Instructions
- 1Sit on the machine with your back flat on the pad.
- 2Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- 3Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- 4Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- 5Repeat for the recommended amount of repetitions.
About Pec Deck
The pec deck is an isolation machine that mimics the fly along a guided path. Seated with your forearms or hands against the pads, you bring the arms together in front of the chest. It's the simplest exercise for targeting the chest contraction.
check_circleBenefits
- check_circleIsolates the chest along a guided path
- check_circleEasy to perform, ideal for mind-muscle connection
- check_circleAllows a maximal contraction safely
lightbulbExecution tips
- lightbulbAdjust the seat so the elbows sit at shoulder height
- lightbulbKeep your back pressed against the pad
- lightbulbBring the arms together until the chest squeezes hard
- lightbulbControl the opening to stretch fully without releasing
warningCommon mistakes
- warningOpening too wide and overstretching the shoulder
- warningUsing momentum to slam the pads together
- warningLifting the back off the pad
- warningSkipping the squeeze at the end of the movement
helpFrequently asked questions
Pec deck or dumbbell fly?expand_more
The pec deck is more guided and simpler; the dumbbell fly recruits more stabilizers but is less stable.
Start or end of the workout?expand_more
Usually at the end as a finisher, to exhaust the chest after your pressing movements.
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