To have the “perfect” body, you need to have a beautiful, strong chest. The pec deck machine was made to isolate the chest muscles, and the pec deck is a great upper-body exercise. In this short but comprehensive guide, you can learn everything you need to know to pec-deck like a pro.

Warming Up For the Pec Deck

Before using the pec deck machine, it’s commonly recommended to raise your heart rate and improve blood circulation with a short warm-up, typically around 10 minutes. This is believed to help reduce the risk of injury. However, the effectiveness of warming up is still debated.

A 2006 study analyzing five high-quality trials (scoring 7-9 out of 11) found mixed results. Three studies indicated that warming up significantly reduced injury risk, while two found no significant effect. The study concluded that there isn’t enough evidence to definitively support or dismiss warm-ups as a means of injury prevention, though the overall findings leaned toward a reduced risk. More well-controlled studies are needed to draw a clear conclusion.

How to perform the Pec Deck (Video):

How to Pec Deck (Step by Step)

The pec deck machine makes it fairly easy to perform the perfect pec deck, but there are some things you need to keep in mind. Here’s a straightforward step-by-step guide on how to do it right:

1. How to Position Your Body

Here’s how you should position your body on the pec deck machine:

• Back: Should be completely flat against the backrest, but a slight arch on the lower back is permitted for improved stability;
• Elbows: At shoulder level (it’s also okay if they’re slightly below the shoulders, but not too much);
• Hands: Resting on the outer sides of your upper arms;
• Head: Try looking straight ahead.

2. How to Perform the Movement

It’s an easy-to-use piece of gym equipment that mimics the motion of bringing your arms together, like giving a big hug. Here are the steps:

1. Contract your chest muscles to push the pads towards the center, maintaining a slight bend on your elbows;
2. Control the movement by focusing on squeezing the muscles in your chest; the movement should be similar to when you bring your arms together, effectively “reducing” the size of your chest;
3. For the reversed movement (when folding your arms back), maintain control and avoid letting the weight take over. While it might be tempting to go for an extreme stretch, remember that hypertrophy is driven by sarcomere stretch rather than just muscle elongation. A deep stretch can be beneficial, but controlled execution within an effective range of motion is key for optimal growth.

3. How to Pec Deck the Right Way

Here are some additional tips to ensure your pec decks are as effective (and safe) as possible:

• Make sure you rest for at least one minute between sets.
• Keep your chest lifted and maintain posture, as this helps isolate the chest more effectively.
• Avoid using the natural body/weight’s momentum (both when you’re bringing your arms together and apart) to do the sets. Slow and steady wins the race!

Keep Improving With Our Workout Routines

Do you want to keep improving and hit your fitness goals? If that’s the case, the pec deck machine is not enough! A holistic approach is required, so consider our workout programs, designed by experts with decades of experience in the field:

• The shredded & muscular protocol is a personalized weekly training for strategic progression.
• The ab workout program is a free workout to get the rock-solid core of your dreams.
• The HermQ weekly splits, including a time-saving 4-day workout split, make for all-in-one solution.

For additional chest progression, check out our barbell bench press guide!