Single-Arm Pec Deck

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Isolation
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Bring together for 1 s, squeeze 1–2 s, open for 2–3 s resisting

Common mistakes

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Chest

Alternatives

• Pec Deck
• Chest Fly / Pec Deck
• Cable Crossover