One-arm pec deck

A isolation exercise for the chest, with help from the front delts. Equipment: pec deck.

Orbit

Drag to rotate

WorksChestFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit tall, one handle in one hand, the other hand on the frame.
Bring the handle to the middle of the chest
Open slowly to a stretch

Muscles worked

One-arm pec deck: 3D figure mid-rep with the chest highlighted

Chest · main
Front delts

Equipment

Pec deck

Alternatives

Exercises that train the same main muscles. See all one-arm pec deck alternatives.

Band chest flyResistance bands
Cable flyCable machine
Cable press-aroundCable machine
Decline dumbbell flyDumbbells and Flat bench
Dumbbell flyDumbbells and Flat bench
Floor dumbbell flyDumbbells

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Machine chest pressChest press machine
Pec deck flyPec deck

Put the one-arm pec deck in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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