Pec Deck

Muscles worked by the Pec Deck

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidSerratusSerratus Anterior

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Pec Deck

Also called: pec deck machine, rear delt pec deck, elbow fly machine, pad fly machine, forearm fly.

How to do the Pec Deck

1. Sit in the pec deck machine and place your forearms against the pads.
2. Adjust the seat so pads align with mid-chest height.
3. Squeeze the pads together in front of your chest.
4. Hold the contraction briefly at the center.
5. Return under control to the starting position.
6. Repeat for the desired number of reps.

Form tips

• Keep your shoulders down and back against the seat.
• Avoid letting the pads fly back past a comfortable stretch.
• Focus on squeezing your chest rather than pressing with your arms.

At a glance

Pec Deck in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Fly
• Decline Dumbbell Fly
• Dumbbell Fly
• Incline Dumbbell Fly
• Machine Chest Fly
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pec-deck",
  "name_en": "Pec Deck",
  "name_de": "Pec Deck",
  "name_es": "Pec Deck",
  "description_en": "A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.",
  "description_de": "Eine Brustmaschine mit festen Ellenbogenpolstern, die den Brustmuskel durch horizontale Adduktion isoliert.",
  "description_es": "Una máquina de aislamiento de pecho con almohadillas de codo fijas que trabaja los pectorales mediante aducción horizontal.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "pec_deck",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "serratus_anterior"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "chest-fly",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit in the pec deck machine and place your forearms against the pads.",
    "Adjust the seat so pads align with mid-chest height.",
    "Squeeze the pads together in front of your chest.",
    "Hold the contraction briefly at the center.",
    "Return under control to the starting position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setz dich in die Pec-Deck-Maschine und lege die Unterarme gegen die Polster.",
    "Stelle den Sitz so ein, dass die Polster auf mittlere Brusthöhe ausgerichtet sind.",
    "Drücke die Polster vor der Brust zusammen.",
    "Kurz in der Kontraktion halten.",
    "Kontrolliert in die Ausgangsposition zurückführen.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en la máquina pec deck y coloca los antebrazos contra las almohadillas.",
    "Ajusta el asiento para que las almohadillas queden a la altura media del pecho.",
    "Junta las almohadillas frente al pecho apretando.",
    "Mantén la contracción brevemente en el centro.",
    "Regresa con control a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your shoulders down and back against the seat.",
    "Avoid letting the pads fly back past a comfortable stretch.",
    "Focus on squeezing your chest rather than pressing with your arms."
  ],
  "tips_de": [
    "Öffne die Arme nur so weit, wie es deine Schultern schmerzfrei zulassen.",
    "Halte den Rücken während der gesamten Bewegung fest an der Lehne.",
    "Führe die Pads aus der Brust zusammen, statt nur mit den Armen zu drücken."
  ],
  "tips_es": [
    "No dejes que los brazos viajen demasiado atrás al abrir.",
    "Mantén la espalda y los hombros pegados al respaldo.",
    "Exhala al juntar las almohadillas e inhala al abrir."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/pec-deck-start.webp",
      "peak": "images/flat/pec-deck-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pec-deck");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.