Pec Deck is a shoulder exercise with which you can target your chest, front deltoids, and triceps muscles. Upon coming up to the exercise with palms facing down, distinguish between two different varieties of pec decks: one with an arcing motion and one without. For variation in the arc, turn hands to the left or right, then lower back down. For a variation without an arc motion (think of it essentially as a basic press), power straight up and down by squeezing your shoulder blades together on each rep.
#1 How To Use a Pec Deck Machine?
You can use the pec deck machine while seated on a chair or lying on the floor, but it should be in a shoulder-width stance. Your back should be against the pad, with your feet shoulder-width apart and your arms extended in front of you at about shoulder height.
#2 How to perform Pec Deck?
Firstly, select a weight that is heavy enough to challenge yourself on every rep. When you are more experienced with the exercise, increase the weight to something tougher to improve your workout results faster. After picking up the right amount of the weight, make sure that your elbows are in line with your arms while holding them straight out to form an L-shape stance.
Lie down, extend your arms over your chest and place some weight on either end of the pad. Press up with both hands simultaneously, palms facing each other. Lower down again and repeat. With variation in hand positions (palms facing forward or palms pointing down), it can be prescribed as an exercise for strengthening various parts of the front deltoids and triceps muscles.
For beginners, a wide grip is a common recommendation by most experts and trainers to get the proper form right away. The widest grip means that you are gripping with both hands wideout (palms facing upward) while performing the exercise. You can recruit more muscle fibres with this wider grip that is recommended for beginners. it is recommended to start this workout with lighter weights so they can get used to its movements.
#3 Why You Should Use a Pec Deck Machine?
Pec deck machine is considered to be one of the best all body exercises that target the chest, shoulders, upper back and triceps. However, it also targets some muscles of your legs like quads and hamstrings that can help you improve your leg strength.
This exercise is beneficial for both beginners and professional athletes as it helps in strengthening their upper body, especially their chest and shoulders. It primarily works on the chest muscles along with triceps and deltoids. The machine helps in strengthening the shoulder and triceps muscles as you perform pushing movements by squeezing your shoulder blades together through each pull-up motion.
#4 Mistake People Do Commonly While Doing Pec Deck:
Some people may experience back pain from performing heavyweights on this machine. And thus avoid some of its attempts up until they can properly adjust their weight correctly.
– People do not make sure that they are using a weight that is heavy enough to challenge them.
– They un-necessarily pull up with their arms while they should be making sure. That they are extending their arms over their heads.
– Also they take shallow breaths and thus deprive themselves of oxygen in the lungs.
– They do not take proper care while changing the position of their hands. Thus leading to overworking some of their muscles or neglecting others.
If you want to use Pec Deck Machine you should make sure that. You go through each step and procedure properly such that no harmful effect is caused on your body. You should also be careful about your movements as it can cause some serious issues if you do things in the wrong way.
#5 Points to Remember while doing Pec Deck
– You can use the pec deck machine while seated on a chair or standing on the floor. But it should be in a shoulder-width stance.
– It is recommended to extend your arms in front of you at about shoulder height.
– Avoid taking too deep breaths while doing this exercise.
– It is advised to keep your elbows down and close to the body.
– And It is necessary to keep your shoulders and upper chest tight while doing this exercise.
– It is advisable to try different hand positions. Such as pec deck lying on the floor, straight up and down or a slight arc, etc.
Pec Deck Machine can also be combined with other exercises like lat pulldowns, cable cross overs or dumbbell presses for greater effectiveness.
#6 Benefits Of Using Pec Deck Machine are;
– The exercise helps in stimulating and strengthening the chest, shoulders and triceps muscles.
– It develops stability of the shoulder blades which help in reducing pain and strengthening their muscles.
– And it also allows building strength of the upper body, especially the chest muscles.
– It also helps in improving the speed and agility of the arms and shoulders.
– This exercise also helps in improving cardio and cardiovascular health.
– Pec Deck Machine can be used for both upper body and lower body training. As it helps in making all the muscles of your body work for the best results. And thus you can use it for all parts of your body, including legs
Other benefits include an increase in lung capacity due to increased breathing capacity and improved stamina. Due to improved oxygen uptake by the tissues and blood supply.
#7 Final Words
You are searching for the right workout equipment? Then Pec Deck Machine can help you achieve your body goals faster. The machine is designed to strengthen the chest muscles along with triceps and deltoids. It also helps in strengthening the shoulder blades by squeezing them together through each pull-up motion.
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