To set the Pec Deck to fit you, adjust seat height so that elbows will be in the center of the pads. Next, adjust Pec Deck arms to desired position by moving the back pad in or out. To exercise, sit with your back flat against the back pad, keeping head erect.
Place elbows on the pads.
Bring arms together, pause, and return to starting position. Exhale while bringing arms together, and inhale on the return.