Pec deck

3 × 10-15  ·  Equipment: Chest machine

Muscle groups: Chest

How to do pec deck

1. Adjust the seat so the handles or pads are at chest height.
2. Sit with your back supported and chest tall, placing your forearms or elbows on the pads.
3. Engage your core and keep your shoulder blades fixed against the backrest.
4. Exhale and bring the pads together in front of your chest in a hugging motion.
5. Squeeze your chest for a moment and return slowly until you feel a gentle stretch.
6. Do not let the weight slam against the stack on the way back; control the range with your chest.

Mistakes to avoid

• Avoid rocking your torso forward and back: the bench should stay pressed against the backrest.
• Do not bring your elbows behind the plane of your torso if you feel shoulder tension.
• Keep your wrists and elbows relaxed without forcing your elbows against the pad.
• Adjust the machine range so you do not hit the bottom with a forced stretch.

Progression

• First adjust the seat and establish good technique and range with light weight.
• Add weight in small steps when you complete 3 sets of 15 with control.
• Increase the squeeze at the top to 2 seconds before raising the load.
• As an isolation machine, progression comes from controlled load, not speed.