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Exercise guide
Pec Deck
A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · serratus anterior
- Goals
- hypertrophy
- Equipment
- Pec deck
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit in the pec deck machine and place your forearms against the pads.
- Adjust the seat so pads align with mid-chest height.
- Squeeze the pads together in front of your chest.
- Hold the contraction briefly at the center.
- Return under control to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- 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.