Pec Deck
The Pec Deck primarily works the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Serratus Anterior and stabilizer support from the Pectoralis Minor. It is a machine isolation exercise at beginner difficulty.
Machine-based chest fly with arms on lever pads providing constant tension.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Serratus Anterior |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Pectoralis Minor (chest)
Instructions
- Preparation: Adjust machine seat and pads to fit body. Sit or position body in machine. Execution: Press weight forward and away from chest until arms are extended. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Pectoralis Major (Clavicular).
Alternative Exercises
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