Pectoral chest muscle exercise Pec Deck

Pectoral. chest. muscle exercise Pec Deck

Pec Deck

This weight training exercise solicits the pectorals. It is an insulation exercise that allows to work on a large amplitude. Very popular with beginners, the "butterfly" usually completes the pectoral session after the basic movements. If you work in long series, it will give you very good sensations and intense congestion.

It also has the advantage of bringing a constant resistance compared to dumbbells which can be interesting to properly solicit the inside of the pecs when the arms are against each other.

Targeted muscles

The large and small pectoral, anterior deltoid, brachial caraco and the large serratus. It touches both the upper and lower part of the pectoralis major.

The muscular sensations are carried on the external part when the arms are brought back and on the internal (sternal) part when the arms are tightly pressed together.

On this movement there is a horizontal adduction of the arms (close to each other) under the action of the pectoral major, anterior deltoid and brachial coraco. At the same time the scapula moves away from the column under the action of the small pectoral and the large serratus to allow the arm to move well in the front.

Execution of the exercise

Start by first adjusting the height of the seat so that the shoulder and elbow joints form a right angle (90 °). Sit upright by sticking the lumbar against the backrest. Grasp the wrists and place the forearm against the supports. The easiest way is to grab a handle, bring it to yourself and then grasp the other handle. This avoids being torn apart. The knees are bent and the feet flat on the ground, spread apart from shoulder width. Bring the wrists against each other while exhaling. Return to starting position.

Breathing

Inspire the handles away from each other. Exhale by bringing the handles together against each other during the concentric phase.

Safety instructions

The elbows should not be too far back when you return to the starting position, this strongly stresses the joint of the shoulder. Limit amplitude according to your flexibility.

The back must rest against the backrest. Perform the movement in a slow and controlled way to feel the work of the pecs.

variants

Some muscle-building machines keep the arms parallel to the floor (arms taut, elbows slightly bent), an exercise equivalent to dumbbells lying dumbbells but on machine.

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