GymPlan AIPec Deck
Pec Deck is a beginner isolation machine exercise that mainly works your chest.
💪 Chest🏋️ Machine📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the pec deck
- Sit on the machine with your back flat on the pad.
- Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary: Chest
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialPec Deck alternatives
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What muscles does the pec deck work?
It mainly works your chest.
How many sets and reps of pec deck should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the pec deck good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.