Chest

Pec Deck Machine

Perform isolated chest exercises with controlled arm movements.

The pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.

How to do Tips

Body Part: Chest
Level: Beginner
,
Intermediate
Muscles: Chest
Modality: Isolation
Direction: Push
Equipment: Pec Deck Machine
Goal: Hypertrophy

How to do:

1. Sit on the pec deck machine with your back firmly against the pad. 2. Adjust the seat height so that your arms are parallel to the floor when gripping the handles. 3. Hold the handles with your elbows slightly bent. 4. Bring the handles together in front of your chest in a controlled motion. 5. Slowly return to the starting position, keeping tension on the chest. 6. Repeat for 10–12 reps per set and perform 3-4 sets total.

Tips:

- Keep your back pressed firmly against the pad to maintain proper posture. - Avoid locking your elbows at the end of the movement. - Focus on squeezing your chest as the handles come together. - Use a moderate weight to ensure full control and avoid shoulder strain.

This exercise in Workout Days

Bodybuilding Split Advanced

Chest & Triceps Power-Up

Advanced

16 weeks

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