Pec Deck

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Pec Deck

Pec deck exercise (aka. Machine Flys) is a perfect choice for bringing out the separation between the chest muscles, while giving you that nice curved appearance to the lower part of the pecs.

Do it after your heavy bench pressing work for an excellent way to finish off your workout.

Pec Deck

Pec Decks How To

  • Sit down in a pec deck machine and place the arms up against the pads, holding onto the handle with either hand.
  • Contract the pec muscles as you drive the arms close together.
  • Once almost touching, pause and then reverse directions to complete the rep.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, focus on squeezing strictly from the chest muscles to bring the arms together.

Avoid using momentum to swing the weights together and focus on keeping the head up to maintain proper spinal column position.

Variations:   Pec Fly, Dumbbell Flys

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Pec Flys FAQs

Is a pec deck good?

Yes, pec deck is an effective chest exercise to build muscle and strength in your pectoral muscles.

Focus on contracting your chest when performing the exercise for maximum benefit.

Is the pec deck bad for you?

The pec deck is a safe exercise when you use correct form.

Focus on contracting the pec muscles when performing the exercise to gain maximum benefit.

How do you do a pec deck without a machine?

Pec flys, aka Flys with dumbbells are the best alternative to machine pec deck. Focus on contracting the pecs during dumbbell flys to engage the pecs effectively.

What muscles do pec deck flyes work?

Pec deck flys work the pectoral muscles, and depending on whether you do low pec deck flys or high pec deck flys will determine which area of the pecs is more engaged during the exercise.

How To Do Pec Deck

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