Pec Deck Machine
Chest • Gym • Beginner
- Muscle Group: Chest
- Training Type: Isolation
- Equipment: Pec Deck Machine
- Difficulty: Beginner
Exercise Overview
The pec deck machine is an isolation exercise designed to target the chest muscles through a controlled fly movement. The machine provides consistent resistance and guided motion, making it ideal for beginners and for focusing on chest activation and muscle contraction without excessive shoulder strain.
How To Do It
1. Setup
Adjust the seat height so the handles align with your chest. Sit with your back firmly against the pad and grip the handles or place your forearms against the pads.
2. Starting Position
Keep your chest up, shoulders back, and elbows slightly bent. Arms should be open wide with a controlled stretch across the chest.
3. Execution
Bring the handles together in front of your chest in a smooth arc motion. Focus on squeezing the chest at the midpoint of the movement.
4. Return
Slowly allow the arms to open back to the starting position under control, maintaining tension on the chest muscles.