Sign up & join the community. It's free! Sign up now!
Already a member? Login or

Pec Deck

Exercise Machine / Beginner
  • Chest
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Pec Deck - Learn Proper Pec Deck Form

  1. Step 1: Sit down on the bench and place your back flat against the back of the bench.
  2. Step 2: Position your forearms on the vertical pads with your hands gripping the provides handles. This is the starting position.
  3. Step 3: Begin exercise by squeezing your chest and bring your arms together so that they meet together out in front of your chest.
  4. Step 4: Reverse movement slowly back to starting position. Repeat as necessary.

Pec Deck Variations and Pec Deck Alternatives

  1. Variation 1: Perform exercise with pulleys or an exercise band.
  2. Variation 2: Lie with back on a bench and perform dumbbell flys.
  3. Variation 3: Perform butterflies. This is done on a machine similar to a pec deck, except your arms are spread out straight to the side and you grasp the machine with only your hands, not your forearms (looks like you are doing a dumbbell fly but seated upright).

Pec Deck Tips

  1. Tip 1: Be sure to bring the pads together in the middle completely.
  2. Tip 2: Your upper arms should be parallel to the floor.
  3. Tip 3: Let the pads return to starting position ever rep so that you get the full benefit of the exercise.

Pec Deck Records and Pec Deck Statistics from Site Users

Pec Deck - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
Search All Exercises Now!

Pec Deck Workout Programs (Workout Plans that use the Pec Deck)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Expert
Search All Plans Now!

Pec Deck Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest orange

Pec Deck Equipment


Pec Deck Training Details

The pec deck is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the .

The only pec deck equipment that you really need is the following: pec deck. There are however many different pec deck variations that you can try out that may require different types of pec deck equipment or maye even require no equipment at all.

Learning proper pec deck form is easy with the step by step pec deck instructions, pec deck tips, and the instructional pec deck technique video on this page. The pec deck is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the pec deck video, learn how to do the pec deck, and then be sure and browse through the pec deck workouts on our workout plans page!

Pec Deck Sports

Pec Deck Force Type: Pull
Pec Deck Mechanics Type: Isolation
Pec Deck Other Names: Pec deck machine,
1 Review
  • AaronV
    over 3 years ago #

    An ok exercise as a supplement to others