Pec Deck

Sit comfortably on the machine, taking time to set-up the seat height, so that your arms are bent to 90 degrees, with your elbows just below shoulder height, keeping your back in contact with the back support throughout the movement.

START	MIDDLE	FINISH

Place your feet firmly on the floor, spreading them outwards to help keep your back pushed into the support, as there is a tendency to lean forward and drop your neck in the final phase of the movement - avoid dropping your head, as this will strain your neck muscles.

Inhale and smoothly bring in your elbows and hands together, remembering to keep upper arm level with your shoulders, with your forearms in contact with the machine pads.

Aim to hold in the closed phase for 1 - 2 seconds, feeling a good contraction in your chest pectoral muscles, prior to exhaling and returning the movement back to your starting position.

Repeat for desired amount of reps, however always keep good form - avoid leaning forward or trying to force your arms together.