Seated leverage-machine press that brings the forearms together in front of the torso, primarily working the pectoralis major (chest).
How to do the Pec Deck (Machine)#
- Sit with your back pressed firmly to the pad and set the seat so the forearm pads line up with the middle of your chest; bend your elbows to about 90°.
- Rest your forearms against the pads and keep your shoulders pulled down and back.
- Exhale and move your elbows inward in a controlled arc until the pads meet or you feel a firm chest contraction.
- Pause briefly at the top of the movement while maintaining tension in the chest.
- Inhale and slowly guide the pads back to the starting position without letting the weight snap back.
Muscles worked#
- Primary: Chest
- Secondary: Front delts
Common mistakes#
- Using momentum or jerking the weight instead of controlling the motion.
- Lifting or arching the lower back away from the pad.
- Allowing the shoulders to shrug up toward the ears during the press.
