Pec Deck Machine | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Squeeze pads together

2

Control the return

3

Keep chest up

4

Full stretch on the eccentric

Equipment Needed

Pec Deck Machine

Adjust the seat height so the handles align with your chest.
Sit with your back flat against the pad and grip the handles or place your forearms on the pads.
Bring the handles together in front of your chest by squeezing your pecs.
Pause briefly at the center, then slowly return to the starting position.
Keep your shoulders down and avoid using momentum.
Repeat for the desired number of repetitions.

Common Mistakes

Sitting too far forward on the seat

Not bringing the handles together fully

Shrugging the shoulders during the movement

Pro Tips

Adjust the arm pads so they align with your mid-chest

Bring the pads together with a slight bend in your elbows

Hold the squeezed position for 1-2 seconds for peak contraction

Your Progress

Variations

Cable Crossover

Dumbbell Flyes

Cable Flyes