Pec Deck

  1. Sit on the Pec Deck machine with your back flat against the backrest and your feet firmly on the floor.
  2. Adjust the seat height so that the handles are at chest level.
  3. Grasp the handles with an overhand grip, keeping your elbows slightly bent.
  4. Exhale and push the handles together in front of your chest, squeezing your chest muscles.
  5. Hold the contraction for a second, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Primary Muscles

  • Chest

Secondary Muscles

  • Shoulder - Front

Results

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Date Reps Resis. RPE

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