How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pec deck (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pec Deck (Machine): how to do it and muscles worked

The pec deck (machine) mainly works your chest. You need a gym machine.

Muscles worked

Main

Chest

How to do the pec deck (machine)

1
Adjust the seat so your upper arms are level with your chest when holding the handles. Sit tall with your back flat against the pad and elbows or forearms on the pads.
2
Bring your arms together in front of you in a hugging motion until the handles meet. Squeeze your chest, then open back until you feel a gentle stretch.
3
Return slowly for about three seconds with a breath in, and breathe out as you close. Keep your shoulders down and back against the pad.

Form tip: Do not let the handles go far behind your shoulders on the way back, since that strains the front of your shoulder.

Common questions

Which muscles does the pec deck (machine) work?: The pec deck (machine) mainly works your chest.
What equipment do I need for the pec deck (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pec deck (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.