How to do the Pec Deck (Machine)

Muscles worked: chest, with the front of the shoulders helping.

The pec deck is a chest fly on a machine. It squeezes the chest muscles together without needing to balance dumbbells.

How to do the Pec Deck (Machine)

1. Set the seat so the handles are at chest height. Keep a slight bend in your elbows.
2. Bring your arms together in front of you.
3. Open slowly, only until you feel a mild chest stretch.

Watch a short demo17 s video by Renaissance Periodization. Opens YouTube.

Form cues

• Keep a small bend in the elbows throughout.
• Hug a big tree, do not punch forward.
• Do not let your arms go behind your shoulders.

Common mistakes and fixes

Letting the arms go far behind the body

Stop at a mild stretch. Overstretching the front of the shoulder is the quick route to a sore joint.

Shoulders rolling forward

Keep your chest tall and your shoulder blades gently back.

Using momentum

Lighten the stack and take 2 to 3 seconds on the way back.

Avoid: Letting your arms go far behind you. Stop if your shoulder hurts.

How heavy should you start?

Use a light weight for 10 to 12 controlled reps. The pec deck is an easy lift to overload at the stretch, so keep the range moderate.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Cable chest fly or Dumbbell fly on a bench.

Questions about the pec deck (machine)

Pec deck or chest press?

The press builds strength with a heavier load and works the arms too. The pec deck isolates the chest. Many programs use both.

Can I use the pec deck for the back of my shoulders?

Many machines can be set up facing the pad so it trains the rear shoulders instead. Check the machine's sticker or ask staff to show you.

Exercises that go well with it

• 
  Chest Press (Machine)Chest · 10 to 12 reps
• 
  Dumbbell Shoulder PressShoulders · 10 to 12 reps
• 
  Seated Cable RowBack · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.