Chest · Mid chest · Machine
Pec Deck
The pec deck is a seated fly machine: the arms sweep together in front of the chest on a guided arc. It isolates the chest with steady tension and almost no balance demand, which makes it an easy exercise to finish a chest session with.
How to
Machine- 1 Sit with pads or handles at chest height.
- 2 Squeeze the arms together in front of you.
- 3 Open slowly to a comfortable stretch.
Tips
- Set the seat so the handles are at chest height and the elbows sit slightly below the shoulders.
- Squeeze for a second when the handles meet.
- Keep the chest up and the back on the pad.
Common mistakes
- Letting the handles pull the arms back past a comfortable stretch.
- Rounding the shoulders forward to bring the handles together.
- Swinging the weight with momentum.
Muscles worked
Main
- Chest (pectoralis major)
Also working
- Front delts
Breathing and bracing
Breathe out as the arms close, breathe in as they open.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1–2 min rest
- Where it fits
- Last chest exercise, after the presses
Setup
- 1 Set the seat so the handles or pads are at chest height.
- 2 Set the start position so the open arms feel a stretch, not a strain.
- 3 Sit with the back against the pad.
- 4 Hold the handles with a slight bend in the elbows.
Technique in detail
- Bring the arms together in front of the chest in a smooth arc.
- Squeeze for a second when the handles meet.
- Return slowly to the stretch without letting the stack rest.
- Keep the shoulders down and back; do not round them forward.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Pec deck or cable fly?
Both isolate the chest. The pec deck is simpler to set up and steadier; cables let you change the angle.
Handles or elbow pads?
Pads take the forearms and grip out of it; handles feel closer to a cable fly. Use whichever your machine has.
Can the same machine train the rear delts?
On many machines you can sit facing the pad and open the arms backward. That is the reverse pec deck, a separate exercise in Volu(me).
Log it in Volu(me)
Add Pec Deck to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.