Pec Dec Exercise Video

Exercise Instructions:

The pec dec is a great machine for isolating the chest muscles. Before you start, adjust the seat height so that the bottom of the arm pads are about level with your chest when you're sitting on the machine. Select the weight you want to use on the stack. Sit on the machine, grasp the hand handles and place your forearms on the padding. Take the weight off the stack slightly. This is the starting position for the exercise. Keeping your body fixed, slowly bring the forearm pads together. Don't let them touch. Squeeze the chest muscles for a count of 1-3, then slowly lower back to the starting position. Repeat for desired reps.

Tips & Advice:

The pec dec is an awesome machine for targeting the pectorals, but you need to use strict technique and focus on stretch and contraction to get the most out of it. Don't let the stack drop during the set, don't touch the pads in the center, and keep your body fixed. Don't bring your torso forward as you squeeze the weight up. Pause at the top of the exercise (pads in) for a count of 1-3, squeezing the chest for maximum intensity.

More Machines Chest Exercises:

1. Hammer Strength Bench Press
2. Smith Machine Bench Press
3. Smith Machine Wide Grip Bench Press
4. Incline Smith Machine Bench Press
5. Decline Smith Machine Bench Press

View all Chest Exercise Videos

Exercise Pictures:

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