# Pec Deck (Machine)

> A seated machine fly with forearm pads that isolates the chest.

Page: https://fitnessie.app/exercises/pec-deck/
Type: Machine · Isolation
Demo video: https://fitnessie.app/demos/pec-deck-machine/7468795d644b736e.mp4

## How to do it

1. Set the seat so your upper arms are about horizontal when your forearms are on the pads.
2. Sit with your back flat on the pad and your forearms upright on the arm pads, elbows bent about a right angle.
3. Open the pads until your elbows are about in line with your shoulders, no further.
4. 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](https://www.strengthlog.com/pec-deck/)
- [Dr. Michael Yessis: Pec-Dec Fly](https://doctoryessis.com/2013/01/01/pec-dec-fly/)
- [DMoose: Pec Deck Workout](https://dmoose.com/blogs/chest/pec-deck-workout)