Pec Deck
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The Pec Deck is a machine-based strength exercise that simulates a hugging motion to isolate the chest muscles, primarily targeting the pectoralis major for improved pressing power and upper body definition. It requires a pec deck machine with adjustable pads, not bodyweight. Beginners and intermediate lifters seeking targeted chest hypertrophy without free weights benefit most from its controlled path and reduced shoulder stress.
How to Perform Pec Deck
- 1Stand tall with feet shoulder-width apart, knees slightly bent, and core engaged for stability.
- 2Clasp hands together in front of your chest, fingers interlaced or palms pressing firmly against each other.
- 3Extend arms straight out at shoulder height, keeping a slight bend in elbows.
- 4Inhale as you slowly squeeze your palms together as hard as possible, engaging chest muscles (isometric hold).
- 5Hold the squeeze for 5-10 seconds while exhaling steadily, focusing on chest contraction.
- 6Release tension slowly while inhaling, allowing arms to separate slightly without dropping elbows.
- 7Repeat for desired reps, maintaining upright posture throughout.
- 8Key form tips: Keep shoulders down and away from ears; avoid locking elbows or shrugging. Common mistakes: Arching back or using momentum—stay controlled for max chest activation.