Pec deck

With minimal secondary muscle involvement during the execution of the exercise, the pec deck is quite an effective exercise at isolating the chest. The resistance supplied to oppose the chest fibres during the exercise will also be continual and universal due to the cable system used, unlike the dumbbell fly movements which have an uneven resistance throughout the range of motion.

Often referred to as a "shaping exercise" by gym goers, some publications, and even personal trainers, the pec deck will not shape the chest as such, no more than a barbell bench press in fact. The pec deck will result in micro muscle damage which will hopefully be rebuilt stronger and bigger, hence why people become bigger from working out. This process is the same for the pec deck as it is for the barbell bench press, one is not going to cause "mass gains", or the other "shaping", they will both result hopefully in hypertrophy of the muscle tissue.

Performing the pec deck

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Set correct resistance on the machine.
• Sit on seat (adjust height if needed), with back supported by back rest.
• Keep torso erect and back straight.
• If available, press feet on foot lever to move pads in better position to
  use them.
• Depending on the type of machine, place forearms on padded levers, or relevant gripping area.
• Make sure upper arms are parallel to the ground, and perpendicular to your body.
• Release foot lever if necessary.
• Whilst keeping good body posture, contract chest to bring the two pads together.
• Slowly control the levers back to the starting position, so that elbows are just past shoulder level.
• Repeat for desired repetitions.

Pec Deck courtesy of Fitness Uncovered - Bodybuilding & Fitness

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