We all know that the pec deck isn’t really the best finishing exercise for a chest workout. However, there are more than several interesting ways you can diabolically twist this exercise and pump up your pecs to absolutely amazing heights.
The most important thing about this partial-rep pec deck combo is the fact that each set of this exercise is performed differently. The following set-by-set layout will help you out in understanding this:
The 1st Set: The initial set of this exercise is more of a trial run as you need to pull off 11 reps of a full-range pec deck. Make sure that you are seated at the right height in this set.
The 2nd Set: In the second set you’ll be required to hit 10 reps with the same weight. The only difference here is that you’ll have to hold your peak contraction for 1 second every time.
The 3rd Set: The third set is all about alternating full and quarter reps: one full, one quarter, and in total 10 of each! This one will be quite hard.
The 4th Set: You’ll start off with 10 normal reps of a pec deck, and blast your way into quarter reps afterwards. Pull off as many as you can until you are completely exhausted. Congratulations, you’ve just completed a hardcore pec workout which is likely to pump up your chest like never before!
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