How To Do Pec Deck

Pec Deck Exercise

Pec deck exercise is a perfect choice for bringing out the separation between the chest muscles, while giving you that nice curved appearance to the lower part of the pecs.

Do it after your heavy bench pressing work for an excellent way to finish off your workout.

Pec Deck How To

  • Sit down in a pec deck machine and place the arms up against the pads, holding onto the handle with either hand.
  • Contract the pec muscles as you drive the arms close together.
  • Once almost touching, pause and then reverse directions to complete the rep.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, focus on squeezing strictly from the chest muscles to bring the arms together.

Avoid using momentum to swing the weights together and focus on keeping the head up to maintain proper spinal column position.

Variations:   Pec Fly, Dumbbell Flys

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Pec Deck