SETUP: Sit with your shoulders pinned back and puff your chest to maintain great posture. The elbow pads should be chest height, adjust your seat if they’re not. The handles should be set to slightly in front of shoulders – many people mistakenly go too far back, which actually makes the reps worse, as it stresses the shoulder joint. Place your elbows on the elbow pads & your hands on the handles.
REP: Drive your elbows & hands (one side only) into the pads to power the handles across the mid-line of your body. Squeeze your pecs hard at this point, and control the lower phase back to the start position. Stay in contact with the bench, don’t round your shoulders!
TIP: Perform all reps for one side then do the other. Also, make sure you get slightly beyond the mid-line of your pecs on every single rep! This is key difference between a single-arm and dual-arm Pec Deck, and the adduction you create here is great for chest development.
