Pec Deck

Work with Mosley Coaching

Seat and Arm Adjustment:
• Adjust the seat height so that your shoulders are in line with the handles or the center of the machine.
• Set the handles or arms at a height that aligns with your chest level when your arms are fully extended.
• Ensure the seat and arm positions allow for a comfortable range of motion without strain.

Grip and Hand Placement:

• Choose a grip width on the handles that suits your comfort and targets the chest muscles effectively.
• Hold onto the handles with a firm grip, keeping your wrists in a neutral position.
• Adjust the handles so that your elbows are approximately at shoulder height.

Body Position and Posture:

• Sit on the machine with your back straight and chest against the backrest.
• Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of the back.
• Engage your core muscles to provide stability and support.

Initiating the Movement:

• Inhale and push the handles together in front of your chest by flexing your chest muscles.
• Focus on squeezing your chest muscles during the contraction phase.
• Keep a slight bend in your elbows to avoid locking them out at the end of the movement.

Range of Motion and Control:

• Aim for a full range of motion by allowing your arms to fully open and then bringing them together in front of your chest.
• Control the movement during both the closing and opening phases, avoiding rapid or jerky motions.
• Maintain tension on the chest muscles throughout the entire set.

Additional Information:

• Pec Deck machines target the pectoralis major muscles, contributing to chest development.
• Adjust the resistance level to challenge your chest muscles without compromising form, and gradually increase it as your strength improves.
• Include Pec Deck exercises in your chest workout routine to complement other compound movements like bench presses for comprehensive chest development.