Pec Deck

Set the seat so the arm pads or handles align with chest height. Sit tall with the back against the pad.

Bring the arms together in front of the chest with a fixed elbow angle, then return under control to a comfortable stretch.

• Lead with the elbows, not the hands
• Keep the chest up and ribs down
• Stop the stretch where it stays comfortable

• Using the arms to push rather than the chest to squeeze
• Letting the shoulders roll forward
• Overloading and shortening the range

• Cable fly
• Dumbbell fly

No verified references have been added for this exercise yet. This section is awaiting review — nothing here is cited until a source is confirmed.