Using the Pec Deck: A Guide
- Use these guidelines to maximize the benefits of the pec deck while minimizing your chance of injury. Please be aware that different manufacturers make different pec deck machines, so if you’re not sure how to use the one at your gym, ask a trainer for assistance.
- When you sit on the seat and grasp the handles, position your elbows so that your shoulders are level with your elbows and your upper arms so that they are parallel to the floor. Choose a weight that is light to moderate.
- Place your feet on the footrests or the floor while seated on the machine. Grasp the handles by reaching up and back. Press your forearms up against the shoulder pads.
- Brace your abs and tuck your shoulders back.
- Squeeze your arms together smoothly until the machine arms lightly touch your chest without jerking or leaning forward.Take a one to two second break.
- Return to the beginning position with your arms open stopping short of actually touching the weights together.
- Continue doing this for the specified number of times.
Pec Deck Advantages
A successful pec exercise
The pec deck is one of the top three chest exercises, per research by the American Council on Exercise . The pec deck is the exercise to do if you want to maximize the recruitment of pec muscle fibers; it is only marginally less effective than the bench press.
Without using your triceps train your pecs.
Although they work your triceps as well barbell and dumbbell bench presses are excellent exercises for your pecs. Your set may stop early, understimulating your pecs, if you have weak, weary triceps.Since the pec deck doesn’t use your triceps you can exercise your pecs to exhaustion without any restrictions.
Building to failure is a great way to gain larger muscles. But it can also be risky, particularly if you exercise with free weights. Because you can easily return to the beginning position after failing, the pec deck exercise is rather safe.You don’t have to worry about dropping a heavy bar across your chest.
Simple to understand
The pec deck is an exercise that is highly accessible.It’s difficult to perform incorrectly because the machine guides both your movement and the weight. Because of this, the pec deck is an excellent action for novices.
An activity that makes sense
Lifting and lowering the weight is all you have to concentrate on because the pec deck guides both your movements and the weight.If you want to train your muscles until they fail without having to worry about balance or coordination, this can be helpful.
Your shoulder joint may experience pain from the pec deck. It can be painful since it simultaneously puts your shoulder in horizontal extension and external rotation. The pec deck may exacerbate shoulder pain if you have a history of it. Additionally, exercise caution while using an excessive range of motion as this may result in injuries and sore shoulders.
Pec Deck Advice
When utilizing the PEC Deck Machine, press with your forearms, not your hands, keeping them placed against the arm pads. Using your hands to press may help you lift greater weight, but it also limits shoulder range of motion, which takes strain off your chest. Squeeze your elbows together and try to keep your hands relaxed.
A few pec deck machines have foot levers that make it simpler and safer to get into the start position. Adjust your starting position accordingly.Some let you advance the handles allowing you to avoid starting every rep from a very distant distance.Make the most joint-friendly modifications to your pec deck workout by using these.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.