Pec Deck

Exercise Details for Pec Dec

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

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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