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Machine Pec Deck
- 1 - Adjust the seat so the handles or pads are at chest height and your feet are flat on the floor.
- 2 - Sit upright with your back firmly against the pad and grasp the handles or place your forearms against the pads, depending on the machine design.
- 3 - Keep your chest lifted, shoulders down and back, and maintain a slight bend in your elbows.
- 4 - Bring the handles or pads together in front of your chest by squeezing your chest muscles.
- 5 - Pause briefly at the fully contracted position without letting your shoulders round forward.
- 6 - Slowly return to the starting position with control until you feel a stretch across your chest.
- 7 - Repeat for the desired number of repetitions.
