Why it matters
Isolates bringing the arms together with stable support and adds controlled chest volume.
Pec Deck Machine
Pec Deck Machine
Target muscles
Chest
The pectoralis major brings the arm across the body and drives horizontal pressing movements.
Execution cues
- Keep your back against the pad
- Hold a comfortable elbow angle
- Close smoothly without slamming the stack
Common mistake
Letting the weight pull the shoulders backward aggressively.
Training prescription
- Equipment
- Machine
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.