Chest
Pec Dec Machine
Pec Dec Machine is a leverage Machine exercise that mainly works the chest, with the shoulders helping. Kynetix starts it at 3 sets of 10 to 15 reps.
At a glance
| Main muscle | Chest |
|---|---|
| Also works | Shoulders |
| Body part | Chest |
| Equipment | Leverage Machine |
| Kynetix default | 3 sets of 10 to 15 reps |
How to progress
Use double progression. Pick a weight you can lift for 10 clean reps on every set. Each session, try to add a rep or two. When every set reaches 15 reps with good form, add the next plate or pin on the machine and start again near 10. Kynetix suggests the next weight from your own last sessions, so you don't have to remember what you lifted.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does pec Dec Machine work?
Mainly the chest, with the shoulders helping.
How many sets and reps of pec Dec Machine should I do?
Kynetix starts it at 3 sets of 10 to 15 reps. Stay in that range and add weight once every set reaches 15 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.