pec deck (chest)

chest exercises

The pec deck is an assisted machine found in most gyms, it is used for both a chest and upper back workout. See the Pec Deck for a back workout here.

When used as a chest workout, this exercise is also known as a ‘chest flye’. The free weight version is the dumbbell chest flye.

How to use the pec deck for chest

Start by adjusting the handles on the pec deck machine so that they are facing out to either side. Then adjust the seat so that when you are seated, your chest will be in line with the handles.

Select your desired weight and then take you seat with your back firmly up against the back rest. Reach out and grip the handles.

Slowly, push the two handles together with your arms fully extended the entire time. Bring your hands together straight out in front of you and squeeze your chest muscles together at the top. Finally, slowly bring your hands back through the same controlled movement.

Go for reps.

Pec deck (chest): Common mistakes to avoid

Common pec deck mistakes include ‘sagging’ the arms, using the upper body for momentum, and failing to control both the right and left arm equally.

If you are using the pec deck with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups.

Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.

Finally; remember that above all else, the pec deck is an assisted machine designed to help you isolate the target muscle groups. Take advantage of this machine at the end of your chest workout to squeeze out those last minute gains.

Reps and sets

As with all exercises, the pec deck should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

Finally, more advanced lifters should consider their current strength and goals.