Pec Deck
Muscles worked: Chest.
How to do it
- Sit on the machine with your back flat on the pad.
- Take hold of the handles.
- Push the handles together slowly as you squeeze your chest in the middle.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest up, shoulders back into the pad
- Pause one beat in the squeeze
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the pec deck properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.