How do you do the Pec Deck (Machine)?

Set the seat so your upper arms are about horizontal when your forearms are on the pads. Sit with your back flat on the pad and your forearms upright on the arm pads, elbows bent about a right angle. Open the pads until your elbows are about in line with your shoulders, no further. Push the pads together in front of you, then open back up slowly.

What muscles does the Pec Deck (Machine) work?

Mainly the chest, with help from the front delts.

What are common Pec Deck (Machine) mistakes?

Letting the elbows drop well below shoulder height. Opening the arms far behind your body. Lifting your back off the pad. Using momentum to bring the pads together.

Pec Deck (Machine): how to do it, form cues and muscles worked

How to do it

Set the seat so your upper arms are about horizontal when your forearms are on the pads.
Sit with your back flat on the pad and your forearms upright on the arm pads, elbows bent about a right angle.
Open the pads until your elbows are about in line with your shoulders, no further.
Push the pads together in front of you, then open back up slowly.

Key cues

Upper arms about horizontal
Forearms upright on the pads
Open only to shoulder line
Back flat on the pad

Common mistakes

Letting the elbows drop well below shoulder height
Opening the arms far behind your body
Lifting your back off the pad
Using momentum to bring the pads together

Muscles worked

Primary: Chest
Secondary: Front delts

Equipment

Pec deck machine.

References

StrengthLog: Pec Deck
Dr. Michael Yessis: Pec-Dec Fly
DMoose: Pec Deck Workout