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Pec Deck Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: chest
    • secondary: front deltoids
    • tertiary: triceps
    • quaternary: biceps, forearm, upper back

How to perform?

The Pec Deck is a popular strength training exercise that targets the chest muscles. It's typically performed on a machine known as the pec deck machine or fly machine, which has two vertical arms that are padded and can be adjusted to fit the user's arm length.

The pec deck machine is a great option for those looking to isolate and strengthen the chest muscles without engaging other muscle groups. It can also be useful for those recovering from injuries or for beginners who may struggle with performing exercises such as push-ups or bench presses.

Steps to perform:

  1. Sit on the pec deck machine with your back against the pad.
  2. Adjust the seat height to align the handles with your chest.
  3. Grasp the handles with a comfortable overhand grip.
  4. Position your elbows at a 90-degree angle, parallel to the ground.
  5. Exhale as you bring the handles together in front of your chest.
  6. Squeeze your chest muscles at the peak of the movement.
  7. Inhale as you slowly return the handles to the starting position.


Similar Exercises

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