Videos
Instructions
- Sit down on the machine and adjust the seat so that the handles are chest height.
- Place your back flat against the pad and grip the handles with both hands.
- With a slight bend in your elbows, bring the handles together in a controlled motion.
- Pause briefly when the handles are close together without letting them touch.
- Slowly return to the starting position by reversing the movement.
Technical Tips
- Keep your elbows slightly bent throughout the movement.
- Avoid using momentum; control both the concentric and eccentric phases.
- Maintain contact between your back and the pad to isolate the chest.
- Do not lock out or hyperextend the elbows at any point.
Breathing Tips
- Exhale while bringing the handles together.
- Inhale slowly as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Severe pectoral strain
The Pectoral Adduction Machine, commonly known as the Pec Deck, is a guided resistance exercise designed to isolate and develop the chest muscles, particularly the pectoralis major. This machine-based movement provides a controlled, fixed path that minimizes the risk of injury and helps maintain proper form, making it especially effective for beginners and those recovering from shoulder instability. By targeting the chest through horizontal adduction, the Pec Deck complements pressing movements like the bench press by emphasizing the inner chest and improving muscle symmetry. Ideal for hypertrophy-focused routines, this exercise also reduces strain on the shoulder joints compared to free-weight alternatives. Its seated position and back support further assist users in maintaining posture, making the Pec Deck an efficient and accessible option for chest development in any resistance training program.
What muscles do I work with the pec deck machine?
The pec deck machine primarily targets the chest muscles, especially the pectoralis major, with secondary involvement of the inner chest and upper chest.
Is the pec deck machine good for building chest size?
Yes, the pec deck machine is excellent for building chest size as it isolates the pectorals and provides constant tension throughout the movement, supporting hypertrophy goals.
Can I use the pec deck if I have shoulder pain?
You should consult a medical professional before using the pec deck if you have shoulder pain, as the movement may stress the shoulder joint depending on your condition.
How many reps should I do on the pec deck for muscle growth?
For muscle growth, performing 8 to 12 controlled repetitions per set on the pec deck with moderate to heavy resistance is generally recommended.
Is the pec deck better than dumbbell flyes?
The pec deck offers better control and stability than dumbbell flyes, making it safer and more accessible for beginners while still effectively targeting the chest.