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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Pec Deck to your workout. FitCommit tracks sets, reps, and calories burned.
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3
cal/min light
4
cal/min moderate
6
cal/min vigorous
Targets rear deltoids
Free-motion alternative
Free weight version
Yes. Pec Deck burns approximately 4 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include letting weight slam back and shrugging shoulders up. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Reverse Pec Deck, Cable Fly, Dumbbell Fly. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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