Pec deck machine

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 40

Average per rep (lbs)*: 88

Description: Set Up: Sit on the Pec Deck machine and ensure your back is flat against the pad. Adjust the seat height so your upper arms are parallel to the floor when you grab the handles. Starting Position: Grasp the handles firmly. This will be your starting position. Execute Movement: Push the handles together slowly, squeezing your chest in the middle. Exhale during this part of the motion and hold the contraction for a second. Return: Slowly return to the starting position while inhaling, ensuring your chest muscles are fully stretched. Repeat: Perform the exercise for the recommended number of repetitions.

Exercise ID: 00249

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Seat Height: Ensure the seat height is adjusted so that the handles are at chest level. This alignment helps in targeting the pectoral muscles accurately.
Maintain Proper Form: Keep your back pressed against the pad and your feet flat on the floor. Avoid arching your back to minimize stress on the lower spine.
Controlled Movements: Focus on slow, controlled movements rather than using momentum. This enhances muscle contraction and minimizes the risk of injury.
Range of Motion: Extend your arms to a comfortable position without locking your elbows. Bring your hands together in front of your chest, but avoid touching the handles together to maintain tension in the muscles.
Breathing Technique: Exhale as you push the handles together and inhale as you slowly return to the starting position. Proper breathing helps to stabilize your core and provides better muscle engagement.
Grip Variation: Adjust your grip if needed. A neutral grip (palms facing each other) can provide a more comfortable position for your shoulders.
Weight Selection: Start with a lower weight to focus on form and muscle activation. Gradually increase the weight as you become more comfortable and stronger.
Consistency is Key: Incorporate the Pec Deck exercise into your regular workout routine for consistent gains. Pair it with other chest exercises for a balanced workout.
Warm-Up: Always perform a warm-up before starting your workout. Dynamic stretches or light cardio can help to prepare your muscles and joints.

Exercise overview

Exercise tips and tricks

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