TETSUPec Deck Machine
The Pec Deck Machine is a leverage machine exercise for the chest that primarily targets the pectorals, with the deltoids and trapezius assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Pec Deck Machine
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with a pronated grip and keep your elbows slightly bent.
- Exhale and push the handles forward, bringing them together in front of your chest.
- Pause for a moment, squeezing your chest muscles.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Pec Deck Machine work?
The Pec Deck Machine primarily targets the pectorals. The deltoids and trapezius work as supporting muscles.
What equipment do I need for the Pec Deck Machine?
You need a leverage machine to perform the Pec Deck Machine.
How many sets and reps of the Pec Deck Machine should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Pec Deck Machine works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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