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All chest exercisesChest · Gym

Pec Deck Machine

Seated fly machine that isolates the pecs with constant tension.

BeginnerPec deck3 × 12–15
Pec Deck Machine demonstration thumbnail — HOW TO DO USE THE PEC DECK MACHINE| Coach Kelly Cues
ChestPec deck

Pec Deck Machine

Demo · Kelly Matthews

Verified Pec Deck Machine demonstration by Kelly Matthews. Click to play.

How to do the Pec Deck Machine

  1. 1Slight elbow bend
  2. 2Bring hands together in front
  3. 3Pause and squeeze

Benefits of the Pec Deck Machine

  • Builds strength and size in the chest through a full, controlled range of motion
  • Loads predictably week to week, which makes progressive overload simple to track
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services