Pec Deck

Body region

• Chest

Muscles

Main

• Deltoid
• Pectoralis Major

Helps

• Serratus Anterior

Holds

• Pectoralis Minor
• Trapezius
• Biceps
• Brachialis
• Coracobrachialis
• Brachioradialis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles are at chest height and sit with your back flat on the pad.
2. Grip the handles or rest forearms on the pads with elbows slightly bent.
3. Bring the handles together in front of your chest.
4. Return slowly until you feel a light stretch across the chest.

Cues

• Squeeze the chest, not the hands.
• Keep shoulders down and back.

Common mistakes

• Letting shoulders roll forward at the end.
• Using momentum to snap the handles together.
• Letting the weight stack touch down between reps.