Pec Deck
Isolation exercise targeting the chest on a machine. Raise the arms in an arc with a slight elbow bend, controlling the way down without swinging.
Muscles worked
- Mid chest (primary)
Equipment
Machine
How to do it
- Sit on the machine with your back flat on the pad.
- Take 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.
- Push 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.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
See the 14 machines for this movement →
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