Pec Deck
Chest ·Machine ·Beginner
How to do Pec Deck
- Adjust the seat so the handles sit at chest height with your elbows roughly in line with your shoulders.
- Grip both handles with a slight bend in the elbows and press your back firmly into the pad.
- Brace your core and pull your shoulder blades back and down to set a stable chest position.
- Sweep the handles together in a wide arc by squeezing the chest, keeping the elbow angle fixed.
- Pause at the middle when the handles meet, holding a hard chest squeeze for a full beat.
- Let the handles open back out slowly over 2 to 3 seconds until you feel a controlled chest stretch.
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