Exercise library
Pec Deck
The pec deck isolates the chest with a fixed arc, giving a strong squeeze and stretch without needing to balance free weights.
MachineChestBeginner
- Equipment
- Machine
- Focus
- Chest
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- ChestShoulders
How to do it
- 1Adjust the seat so the handles sit at about chest height.
- 2Sit tall with your back flat against the pad and feet planted.
- 3Grip the handles with a slight bend in your elbows.
- 4Bring the handles together in front of your chest by squeezing your pecs.
- 5Open your arms back out under control to a comfortable stretch, then repeat.
Tips & tricks
- Keep a constant slight bend in your elbows throughout.
- Squeeze your chest hard as the handles meet in the middle.
- Control the stretch rather than letting the arms snap back.
Common mistakes
- Using the shoulders and arms instead of squeezing with the chest.
- Letting the weight pull the arms back too far and stressing the shoulders.
- Rushing through reps without a real squeeze.
