Chest

 

the chest

How to perform the pec deck?

Once installed on the machine, grab the handles or place your elbows on the devices provided for this purpose. The back is laid flat on the backrest and the chest is out. Then, bring the arms in front so that either the hands or the elbows are touching. Then, return to the initial position without resting the weights. The optimal contraction occurs when the arms are forward. Unlike the bench press where, when the weights are in the high position, it is necessary to voluntarily contract to obtain a complete work, with the Pec Deck machine the contraction takes place from the beginning to the end of the movement.

   3 sets of 10 to 15 repetitions2

   2 sets of 5 to 10 repetitions2

   3 sets of 10 to 20 repetitions2

   4 sets of 5 to 15 repetitions2

   3 sets of 10 to 15 repetitions2

   3 sets of 10 to 15 repetitions2

Coach's advice

Align your back straight with the backrest and stay sheathed. Remember to adjust the seat in height so that the movement is realized, arms forming a right angle at the level of the elbows.

When using the Pec Deck with bent elbows errors are rather rare. On the other hand, during the execution of the movement in wide grip it is necessary to lock the elbows in the spread position and to extend them when the hands are placed in front. This secures the shoulders and elbows.

This bodybuilding exercise works the pectorals. It is an isolation exercise that allows you to work on a large amplitude. Much appreciated by beginners, the “butterfly” generally completes the chest session after the basic movements. If you work in long enough sets, it will give you very good sensations and intense congestion, especially if you control the movement well.

It also has the advantage of providing constant resistance compared to dumbbells, which can be useful for working the inside of the pectorals well when the arms are against each other.