Pec Deck
Adjust seat so elbows align with shoulders; forearms on pads, slight elbow bend. Squeeze chest to bring pads together, pause, then return slowly without letting weights slam. Keep shoulders down and back to isolate chest strength.
Muscles worked
Primary
Equipment
How to do it
- Set the seat and handles and stand or sit with the chest lifted.
- Keep a soft elbow bend and pull the shoulders down away from your ears.
- Bring the handles or dumbbells in a wide arc without changing elbow angle.
- Finish together in front of your chest and squeeze the chest briefly.
- Return under control until you feel a chest stretch.
- Keep the movement at the shoulder joint, not the elbows.
Watch for
- Bending and straightening the elbows like a press.
- Shoulders rolling forward at the stretched position.
- Using momentum to bounce out of the bottom.
Breathing
Exhale as the hands come together, inhale during the return.
Tip
Use lighter weight than a press so the chest, not the elbows, controls the arc.
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