Pec Deck

Adjust the seat height so the handles are at chest level. Sit with your back firmly against the pad and grasp the handles.

1. Begin with your arms out to the sides, elbows slightly bent.
2. Bring the handles together in a wide arc in front of your chest.
3. Squeeze your chest muscles at the peak of the contraction.
4. Slowly return to the starting position under control.

• Keep your shoulders down and back.
• Maintain a slight, constant bend in your elbows.
• Focus on squeezing the chest to move the arms.
• Keep your feet firmly on the floor.

• Using momentum to swing the weight.
• Rounding or shrugging your shoulders.
• Letting your back come off the pad.
• Bending your arms too much.