A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Excellent for isolating chest muscles and improving muscle contraction.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Sit on the machine with back flat against the pad.
- 2.Place forearms or elbows against the pads with arms at shoulder height.
- 3.Bring the pads together in front of your chest by squeezing your chest muscles.
- 4.Slowly return to the starting position.
Pro Tips
- •Don’t let the weights slam at the end of the rep.
- •Maintain constant control through each motion.
- •Squeeze chest muscles at the midpoint for maximum effect.
Equipment
Pec Deck Machine
Safety
Adjust seat height properly to align with shoulders.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.