Pec Deck Machine

How to do it

1. Sit in the pec deck machine with your back flat against the pad and your feet planted firmly on the floor.
2. Set the seat so your shoulders line up with the machine's pivot and grip the handles or forearm pads at chest height with a fixed, slightly bent elbow.
3. Brace your core and draw the arms together in front of your chest, driving the arc with your pectorals through shoulder horizontal adduction while the elbows stay locked at the same angle.
4. Squeeze the chest hard where the pads meet, letting the front deltoids assist the finish, before easing the arms back open.
5. Exhale as the arms come together and inhale on a slow, controlled return until you feel a stretch across the chest.
6. A common fault is bending the elbows to press the pads together, which turns the fly into a press, so keep the elbow angle fixed and let the chest drive the arc.

Muscles worked

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