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How to do the Pec Deck

The Pec Deck is a isolation machine exercise that mainly works your chest. Focus on three things: bring handles together slowly; pause and squeeze; open only to a comfortable stretch.

ChestMachine

Setup

  1. 1Seat so handles sit at mid-chest
  2. 2Back flat on pad

Three cues

  1. 1Bring handles together slowly
  2. 2Pause and squeeze
  3. 3Open only to a comfortable stretch

Most common mistake

Shoulders shrug up

Keep them down

In Hindi · हिन्दी में

  1. 1हैंडल धीरे-धीरे साथ लाएँ
  2. 2रुककर दबाएँ
  3. 3आरामदायक स्ट्रेच तक ही खोलें

आम गलती: कंधे ऊपर उठें तो, उन्हें नीचे रखें

Alternatives to the Pec Deck

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Pec Deck set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.