Pec Deck Machine
Description
The pec deck machine - which was once a staple of fitness facilities worldwide - is slowly being replaced by the chest fly machine. The reason for the replacement is due to the anatomical advantage that the chest fly machine has over the pec deck machine version. Since pec deck execution typically calls for the forearms to be facing up, an external rotation occurs at the shoulder which creates a less effective line of pull to the chest. However, there are particular instances in which the pec deck machine proves to be a valuable training asset. Training with a wrist injury would be an example of one of these circumstances as it allows for a way to train the chest without placing any load on the injured joint.
Execution
- Adjust the machine to the proper settings and sit in an upright position.
- Reach back, spread the chest and place the lower arms against the padding with elbows positioned slightly below shoulder level.
- Exhale and drive the arms towards each other until the machine handles make contact. Hold this contacted position briefly.
- Inhale, spread the chest and return back to a position in which a stretch is felt within the pectorals.
- Repeat until the desired number of repetitions are completed.
Variations
Performing repetitions on the pec deck machine with the arms internally rotated will better train the chest while reducing the stress on the shoulders.
