Pec Deck
Seated with the forearms against the machine's upright pads, elbows bent at shoulder height, press the pads together in front of the chest and open with control.
How to do it
Setup
Back flat on the pad, forearms against the pads, elbows bent about 90° at shoulder height, hands on the grips.
Steps
- Drive the elbows together until the pads meet in front of the chest.
- Squeeze for a beat, the elbows staying at shoulder height.
- Open slowly until the elbows are just behind the shoulders.
Common mistakes
Pushing with the hands: the forearms and elbows drive the pads; the hands only rest. Elbows sinking below the shoulders: set the seat so they stay level. Opening past a comfortable stretch: stop where the chest, not the shoulder, feels it.
Breathing
Exhale on the squeeze, inhale opening.
