Pec Deck

Exercise Details for Pec Dec

  • Primary Muscle
    Pec
  • Secondary Muscle
    Front Delt
  • Equipment
    Machine
  • Level
    Easy

Why Should You do Pec Dec?

Pec Deck is a good isolation exercise that activates large parts of your chest muscle and the front part of the shoulder. The exercise is easy to perform because it is performed in a machine, but it must be performed correctly. There is a significant risk of injury to the shoulder, as they are exposed to great strain during the exercise, and that it is in an unnatural position, making them fragile. Pec Deck machines have either cushions or handles, avoid the static cushions and run with flexible handles if you have the opportunity.

Performance

Set the correct height of the chair in the machine. To work the middle of the chest muscle, the chair’s height should be adjusted so that the arms are parallel to the floor. Tilt your back against the backrest during the entire exercise; if you lean forward, the shoulder will be exposed to additional strain, which should be avoided.

Pec Deck machines have either cushions or handles that must be pressed against each other. If it is a machine with pillows, the forearm should be against the pillow, and the arm should be at a 90-degree angle, then the exercise is performed by pressing the elbows against each other. If the machine has a handle instead, the exercise is performed by pressing the hands until they reach each other. Grab the handles with slightly bent elbows which you then keep fixed throughout the exercise. Your wrists should be straight. Pull back the shoulders and pinch the shoulder blades together, push the chest forward. Then slowly pull the handles together until they meet in the middle in front of your chest. Go back slowly. It would help if you did not go further back than necessary, approximately parallel to your back, as this will otherwise strain your shoulders.

Guide for Pec Dec

  • Before you sit down, pull out one handle at a time. If you do both at the same time, there is an increased risk of injury 
  • Pull back the shoulders and pinch the shoulder blades together. The chest should then go forward and the shoulder should move shoulders back.
  • Buttocks, shoulder blades and head should be pressed against the chair during the entire exercise, do not swing forward
  • Straight wrists
  • Keep your shoulders down
  • Keep your shoulders retracted
  • Do not bring your arms back more than parallel to your rear, otherwise your shoulders will take a beating
  • When you have done your reps, do not return both handles at the same time! Stand up and move one handle back at a time
  • In case of shoulder discomfort, try Cable Crossovers or Landscape Flyes instead.

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