Pec Deck

A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.

How to do it

1. Sit in the pec deck machine and place your forearms against the pads.
2. Adjust the seat so pads align with mid-chest height.
3. Squeeze the pads together in front of your chest.
4. Hold the contraction briefly at the center.
5. Return under control to the starting position.
6. Repeat for the desired number of reps.

Tips

• Keep your shoulders down and back against the seat.
• Avoid letting the pads fly back past a comfortable stretch.
• Focus on squeezing your chest rather than pressing with your arms.

Muscles

Primary: Chest

Secondary: Front deltoid, Serratus