Pec Deck.
Isolation exercise designed to target the pectorals for chest adduction and definition, with minor anterior deltoid involvement.
How to do it.
- Step 01
Sit on the pec deck machine with your back flat against the pad.
- Step 02
Adjust the seat height so your shoulders and elbows are aligned with the pivot point.
- Step 03
Place your forearms against the pads, with a slight bend in your elbows.
- Step 04
Bring the pads together in front of your chest, squeezing your pectorals.
- Step 05
Hold the contraction briefly at the peak of the movement.
- Step 06
Slowly return the pads to the starting position, allowing a full chest stretch.
Pro cues.
Avoid shrugging your shoulders; keep them down and back.
Focus on squeezing your chest muscles, not just pushing with your arms.
Control the eccentric phase to maximize muscle stretch and engagement.