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Chest · Machine
Machine Pec Deck
How to do the Machine Pec Deck with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts
How to do it
- Sit on the machine with your back flat against the pad and grip the handles.
- Ensure your arms are roughly parallel to the floor with a slight bend in your elbows.
- Squeeze your chest to bring the handles together in front of your body in a sweeping arc.
- Hold for a brief second at peak contraction when your hands meet.
- Slowly let the weight return back to the starting position until you feel a deep stretch in the chest.
Coaching cues
- Lead with the elbows/biceps
- Keep chest up and shoulders down
- Squeeze at the center
Common mistakes
- Sitting too far forward off the pad
- Using momentum and jerking the weight
- Shrugging the shoulders up
Equipment and setup
Pec deck machine
Seat height adjusted so the arms are parallel to the floor or slightly below shoulder height.
Also known as: Machine Fly, Pec Fly Machine
Track your Machine Pec Deck in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
