Pec Deck.

Make every rep count.

1. 01

   Set the seat so the pads/grips line up with your mid-chest and your elbows sit at chest height when you’re seated.

2. 02

   Sit tall with your back and head against the pad, feet flat and braced for stability.

3. 03

   Place your forearms on the pads (or hands on the grips) with elbows bent about 90° and shoulders relaxed—don’t shrug.

4. 04

   Press your arms together in a smooth arc until your hands/pads come close, focusing on squeezing your chest.

5. 05

   Hold for a brief squeeze at the front without letting your shoulders roll forward.

6. 06

   Return slowly to the start under control until you feel a gentle stretch across the chest—avoid letting the weights slam.

7. 07

   Repeat for your prescribed reps, keeping the motion controlled and pain-free.