How to perform Leverage Machine Pec Deck with proper form
Setup
- Adjust the Seat: Sit on the machine and adjust the seat height so that the handles align with your chest level.
- Choose the Weight: Select an appropriate weight for your fitness level.
Starting Position
- Posture: Sit back against the padded support with your back flat and shoulders relaxed.
- Grip: Grasp the handles with your palms facing forward or inwards, depending on the machine design. Keep your elbows slightly bent.
Execution
- Initiate Movement: Push the handles together in a controlled manner, focusing on squeezing your chest muscles.
- Range of Motion: Continue until your hands are close together but avoid locking your elbows at the end of the movement.
- Return: Gradually release the handles back to the starting position, ensuring you maintain control throughout.
Key Points
- Keep your feet flat on the ground and avoid arching your back.
- Engage your core throughout the exercise to maintain stability.
- Breathe out during the pressing phase and inhale as you return to the starting position.
- Maintain a smooth, controlled motion without using momentum.
Common Mistakes
- Overextending or locking the elbows.
- Allowing the shoulders to rise or shrug.
- Not using full range of motion.
Following these guidelines will help you effectively perform the Leverage Machine Pec Deck with proper form and reduce the risk of injury.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps