Videos
Instructions
- Adjust the seat so that the handles are aligned with mid-chest level.
- Sit with your back flat against the pad and grip the handles firmly.
- Keep your feet flat on the floor and your chest elevated.
- Bring the handles together in a controlled arc in front of your chest.
- Pause briefly, then return slowly to the starting position.
Technical Tips
- Maintain a slight bend in the elbows throughout the movement.
- Avoid using momentum—focus on a slow and controlled motion.
- Keep your shoulders down and back to avoid overactivation of deltoids.
Breathing Tips
- Exhale as you bring the handles together.
- Inhale as you return to the start position.
Medical restrictions
- Shoulder instability
- Pectoral strain
- Rotator cuff injury
The Peck Deck Machine with handles is an isolation exercise designed to target the chest muscles, especially the pectoralis major, using a converging arm movement. Unlike variations that involve forearm pads, this version uses direct hand grips, which can improve control and activate the chest more efficiently. This machine provides a stable path, reducing shoulder strain and making it suitable for both beginners and experienced athletes. It’s ideal for hypertrophy-focused routines and helps in achieving better inner chest definition. The movement emphasizes a full range of motion and consistent muscle engagement, making it a staple for chest development.
Is using handles better than forearm pads on the peck deck?
Using handles on the peck deck allows for a more natural grip and improved chest activation, offering better control compared to forearm pad versions.
What muscles are activated with the handle version of the peck deck?
The handle version of the peck deck mainly activates the pectoralis major, with secondary support from the anterior deltoids and biceps for stabilization.
Is the peck deck with handles beginner-friendly?
Yes, the handle-based peck deck machine is beginner-friendly thanks to its guided path and ergonomic design, which reduces the risk of improper form.
Should I lock my elbows during the peck deck?
No, you should keep a slight bend in your elbows to protect your joints and maintain continuous tension on the chest muscles throughout the exercise.