How to perform the exercise
The peck deck, a weight machine, consists of a platform upon which you sit. Protruding from a bar behind the seat are two levers that you pull toward each other. When you do, you’ll feel your upper body muscles squeeze together, eliciting action in the pectoralis major.
- Sit on the platform with your back pressed into the back pad.
- Place your forearms against the pec deck levers or hold the handles – model dependent.
- Pull your arms toward each other and release until you feel a stretch to complete one repetition.
Muscles Engaged
Because only one joint is used in the pec deck action, it’s considered an isolation exercise. No real stabilizing muscles are activated; the machine acts as a stabilizer.
Pectoralis Major: The pectoralis major attaches at the clavicle — up near the collar bones — and at the sternum, the bottom of the breastbone. In women, this muscle lies mostly underneath the fatty breast tissue. The pec deck fly primarily targets the sternal, or lower, region of the muscle, but the upper portion of the muscle does assist in the action.
Pectoralis Minor: This is a thinner, flatter muscle that lies underneath the pec major. It provides assistance to your pec major during the pec deck flye by keeping your shoulders from shrugging upward.
Serratus Anterior: Your serratus anterior lies along the sides of your chest wall, right above the first eight ribs. A strong serratus anterior provides power to punching and swinging actions.
CAUTION: Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim
Exercise Tips
- Lorem ipsum dolor sit amet
- Consectetur adipisicing elit nsectetur
- Sed do eiusmod tempor incididunt
- Ut labore et dolore magna aliqua
- Officia deserunt mollit anim eiusmor
- Exercitation ullamco laboris nisi ut aliquip
Variations
- Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
- Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.