pec-deck-machine-movement
Adjust the seat height so your shoulders are aligned with the machine's pivot point. Sit with your back pressed firmly against the pad, feet flat on the floor, and grasp the handles with a slight bend in your elbows.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
Secondary muscles
- anterior deltoid
- biceps brachii
Target muscles
- chest
How to perform
- 1
Adjust the seat height so your shoulders are aligned with the machine's pivot point.
- 2
Sit with your back pressed firmly against the pad, feet flat on the floor, and grasp the handles with a slight bend in your elbows.
- 3
Exhale and slowly bring the handles together in front of your chest, squeezing your pectoral muscles.
- 4
Hold the contraction briefly, then inhale as you slowly return the handles to the starting position, controlling the stretch.
- 5
Ensure your elbows maintain a slight bend throughout the entire movement.
Safety & form
Train smart. Read these notes before adding heavy load.
