Pec Deck

The chest-squeeze machine — constant tension and zero balancing act.

Setup

1. Seat set so forearms or hands sit level with mid-chest.
2. Back flat on the pad, blades pinched.

How To Do It

1. Bring the arms together in a smooth arc.
2. One-second squeeze at the middle.
3. Open slowly to a comfortable stretch — not a shoulder cry.

Breathing

Exhale closing, inhale opening.

Common Mistakes

• Overstretching at the back — range you control, always.
• Jerking the start — smooth from centimeter one.

Programming It

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.