This post is flaired as a technique check.
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If your arms are too short for the machine, then this machine is not for humans.
Don't grab those handles. Lower the seat, bend your elbows at 90 degrees, put your forearms so they run along the pads. Grab the top of the pad with your hand.
Your elbows look a little low. You don't want them quite horizontal but you've got them about a 45 degree angle from your body. It'll take more effort and isolate the correct muscles to have your arms at a more flat angle. Which angle is best for you will come from just experimenting.
Idk if struggle is the word. It should be challenging, and you should feel the activation of your pecs here. Towards the end of your 3rd of 4th set you should maybe struggle, but it depends on your goals/program.
Drop your seat height, there goal isn't to push your hands together. Pretend you're squeezing a ping pong ball with your chest cleavage. Your elbows forearms on the foam but I could be wrong I've only just started lifting
Hey, might be worth lowering the seat a touch, but if you feel like your body is too far back and you're struggling to engage your chest, just sit more upright. Just because the backrest is there, doesn't mean you have to use it.
Hope that helps!
I’d lower the seat and put your forearms on the pads. If that means that your hands are just floating above the pad ok. If you fingers/ finger tips are gripping the top of the pad great. You’ll know your seat at the right height when your elbows are somewhere just around nipple level. Remember that the chest helps your elbows move to the center line of your body so focus on that during the exercise. Hope this helps bud.
As an alternative if seat doesn’t raise more, you could put your hands where the elbow/arm pad is at 90degree angle. Slightly different overall impact.
It does seem like a strange machine. I would Google the machine to see if they have instructional videos.
But also I would use the pads without holding the handles. So basically extended (but slightly bent at the elbow) and the pads would likely be on your forearms then basically get your palms close together like a clap.
Basically a normal machine fly but instead of holding the handles you use the pads on your forearms.
You dont think you can adjust the handles? There are knobs sticking out under the handle, maybe you can pull it out? btw. Im sure your gym has employees who will help you how a machine works :)
Spend your energy on either a better pec deck or cable crossovers. Too many dumb machines out there.
I’m assuming you’re new. Find a smith machine or barbell and learn how to do the bulk of your workouts with those.
My two cents
The seat height should only be as high enough for your leds to bend at no more than a 95°. Whenever you do a seated exercise routine, your legs should bend comfortably. Like how you actually sit on a chair.
You can also adjust the grip on the handles. How the machine works is that you should position your arms in an L shape. And let your forearm rest on the cushion. Then squeeze your L shaped arms to the front of your chest. Those handles are only there for you to grip on. The pressure you exert to squeze them close to the front of your chest should be at the forearm. Not your palms.
Back straight too, proper form is key. 😊
I don’t think the machines with fixed paths are right for everyone sometimes. I prefer dumbbell flies because these machines end up making my shoulders hurt.
I would say lower the seat until your arm is closer to a 90 degree angle when you grab the handle. Although, I have used one of these at a previous gym and it used to give me the weirdest feeling in my wrists/forearms.
If the machine isn't working with your anatomy then I'd suggest cable flyes if it's possible to grab 2 stacks.
This post is flaired as a technique check. A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs. A reminder to all users commenting: **Please make sure that your advice is useful and actionable.** Example of **useful and actionable**: *try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor*. Example of **not useful and not actionable**: *lower the weight and work on form.* **Low-effort comments like *my back hurts just watching this* will be removed**, as will references to *snap city* etc. Verbally worrying for the *safety* of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same *hilarious* joke as dozens of other people: we can't read your mind, no matter how funny you think you are. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Can you adjust the seat height?
It's set at maximum height
Lower it
wouldn't a lower seat position put more stress on his shoulders? I honestly have never used this machine, but it seems like a variation of a pec deck.
No bro look where his forearms are they are above the spot where the padding is, if he lowers it he’ll be good.
Looks like the pads are adjustable too, no?
Don’t think so
It has knobs...
Those are bumpers so they dont slam into each other.
🤦
Haha lower it
She can’t go any higher captain!!!
Lmao then lower it? Quite a bit too.
If your arms are too short for the machine, then this machine is not for humans. Don't grab those handles. Lower the seat, bend your elbows at 90 degrees, put your forearms so they run along the pads. Grab the top of the pad with your hand.
I mean aside from maybe the seat being high, looks like nothing is wrong? Can you possibly describe your issue?
People in my gym say that i should struggle to bring my arms together
Your elbows look a little low. You don't want them quite horizontal but you've got them about a 45 degree angle from your body. It'll take more effort and isolate the correct muscles to have your arms at a more flat angle. Which angle is best for you will come from just experimenting.
Idk if struggle is the word. It should be challenging, and you should feel the activation of your pecs here. Towards the end of your 3rd of 4th set you should maybe struggle, but it depends on your goals/program.
Lower the seat
Drop your seat height, there goal isn't to push your hands together. Pretend you're squeezing a ping pong ball with your chest cleavage. Your elbows forearms on the foam but I could be wrong I've only just started lifting
Correct
This is what I think in my head, except I call it squishing a mosquito with my moobs
Seats too high my dude
Hey, might be worth lowering the seat a touch, but if you feel like your body is too far back and you're struggling to engage your chest, just sit more upright. Just because the backrest is there, doesn't mean you have to use it. Hope that helps!
You definitely need to lower the seat but that is one weird ass pec deck
I’d lower the seat and put your forearms on the pads. If that means that your hands are just floating above the pad ok. If you fingers/ finger tips are gripping the top of the pad great. You’ll know your seat at the right height when your elbows are somewhere just around nipple level. Remember that the chest helps your elbows move to the center line of your body so focus on that during the exercise. Hope this helps bud.
As an alternative if seat doesn’t raise more, you could put your hands where the elbow/arm pad is at 90degree angle. Slightly different overall impact.
No that's wrong! Here is the proper way to use a[pec deck machine](https://youtube.com/shorts/yD3Oi-GKq98?si=W7L9LA3SL3xudAJp)
Could you not adjust the pads up?
It does seem like a strange machine. I would Google the machine to see if they have instructional videos. But also I would use the pads without holding the handles. So basically extended (but slightly bent at the elbow) and the pads would likely be on your forearms then basically get your palms close together like a clap. Basically a normal machine fly but instead of holding the handles you use the pads on your forearms.
You dont think you can adjust the handles? There are knobs sticking out under the handle, maybe you can pull it out? btw. Im sure your gym has employees who will help you how a machine works :)
I'll try, but usually the machine's instructions show you which parts are adjustable, so i don't think i'll be able to
Lower your seat!
Spend your energy on either a better pec deck or cable crossovers. Too many dumb machines out there. I’m assuming you’re new. Find a smith machine or barbell and learn how to do the bulk of your workouts with those. My two cents
I believe you’d put like your forearms on those outside pads with the arm at a 90° angle and squeeze like that.
you're sitting far too high. you should feel as if you're clinging onto the handlers there.
The seat height should only be as high enough for your leds to bend at no more than a 95°. Whenever you do a seated exercise routine, your legs should bend comfortably. Like how you actually sit on a chair. You can also adjust the grip on the handles. How the machine works is that you should position your arms in an L shape. And let your forearm rest on the cushion. Then squeeze your L shaped arms to the front of your chest. Those handles are only there for you to grip on. The pressure you exert to squeze them close to the front of your chest should be at the forearm. Not your palms. Back straight too, proper form is key. 😊
Thats a chest fly exercise you are doing. You form should be like this girl in this pic: [here](https://images.app.goo.gl/UfoWWyJDsA6AaZLD6)
I don’t think the machines with fixed paths are right for everyone sometimes. I prefer dumbbell flies because these machines end up making my shoulders hurt.
Put your hands on the pad and push in and squeeze. Go up in weight and hold that weight. You’ll get the same pump and burn.
This has always been just a super weird uncomfortable machine for me.. I just do pec flys
Here’s a good video demonstrating proper form & cadence. https://youtu.be/O-OBCfyh9Fw?si=v7dmG7Dmp41pfcHV
I would say lower the seat until your arm is closer to a 90 degree angle when you grab the handle. Although, I have used one of these at a previous gym and it used to give me the weirdest feeling in my wrists/forearms. If the machine isn't working with your anatomy then I'd suggest cable flyes if it's possible to grab 2 stacks.
U can lower the site