Pec Deck
Muscles worked
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 reproduces the fly on a guided path. Seated, back braced, forearms or hands against the pads, you bring the arms together in front of the chest while contracting the pecs, then return under control to a slight stretch. The fixed path removes the need to stabilise the load: it is the simplest exercise for 'feeling' the chest contraction and an excellent choice to start or finish a session. Keep the elbows at shoulder height and the back well braced, without shrugging. Chase a firm contraction in the centre rather than the weight.
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.
Is the pec deck enough for a big chest?expand_more
On its own, no: it is an isolation move. Base your development on the presses (bar, dumbbells, machine) that build mass, and use the pec deck as a complement, for the contraction and detail of the chest.
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