{"id":9148,"date":"2022-01-26T12:09:28","date_gmt":"2022-01-26T04:09:28","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=9148"},"modified":"2022-04-04T14:34:05","modified_gmt":"2022-04-04T06:34:05","slug":"alternative-for-the-pec-deck-how-to-do-chest-fly-without-machine","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/alternative-for-the-pec-deck-how-to-do-chest-fly-without-machine\/","title":{"rendered":"Alternative for the Pec Deck? How to do Chest Fly Without Machine"},"content":{"rendered":"
The ‘pec deck’, or chest fly machine as it’s more formally known, is great for strengthening and lengthening your pectoral muscles. What if your gym doesn’t have the right machine though? Coming from a fly-in, fly-out background – I’m aware that space is often a premium at remote mine sites, FIFO camps and offshore facilities. For this reason, I’ve come up with a list of 6 alternative exercises you can do instead of the pec deck. These will allow you to still work your chest muscles, even without the fly machine.<\/p>\n
<\/p>\n
Fix your gaze on a point in the distance and focus on the press coming from the chest, not the shoulders.<\/p>\n
READ ALSO: How To Workout During a Lunch Break | Tips to Optimise Your Gym Time<\/a><\/p>\n <\/p>\n This exercise is more commonly performed with a barbell. However some gyms have a machine variation, so I’ll cover both.<\/p>\n Don’t let the bar rest across your chest on the lowering phase. Worse still, avoid bouncing it off your sternum.<\/p>\n READ ALSO Building Bigger Muscles: how to train for natural growth at the gym<\/a><\/p>\n <\/p>\n Using free weights, you’ll give your pecs a great workout. Additionally, since you’re using them with your body’s extremities (i.e. your arms), you’ll recruit more muscle fibre.<\/p>\n READ ALSO: Are Free Weights Better than Machines? Testing Difference Between Them<\/a><\/p>\n <\/p>\n Many gyms have a cable machine or ‘dual pulley’ system. These offer a huge range of exercise possibilities, but the one we’re interested in here is the cable fly.<\/p>\n Start with a light weight on each stack until you get used to the movement and its requirements.<\/p>\n READ ALSO: Two simple ways to increase workout intensity WITHOUT heavier weights<\/a><\/p>\n <\/p>\n This exercise targets the chest muscles. However, if the bench is angled too steeply or too shallowly, other parts of the upper body can receive more emphasis.<\/p>\n Many bodybuilders advocate a bench angle of around 30 degrees. This concentrates the emphasis of the move on to the chest, where you want it.<\/p>\n You can use either a barbell or dumbbells for this exercise.<\/p>\n Those new to this move will immediately find it different from most other weights exercises. Gravity can take over and cause the weight to drop forward towards your hips.<\/p>\n This is different from what you might be used to. For example, with a flat bench press the weight moves linearly up and down.<\/p>\n As the weight moves further from your body, you could find yourself struggling to perform the exercise if you don’t press the weight ‘up’ and above your nipple line.<\/p>\n Failing to keep pushing upwards means you’ll be unable to support the weight. A best, you’ll target the wrong muscles. At the worst, you’ll sustain an injury.<\/p>\nWorking your pecs without a chest fly machine? Try the BENCH PRESS<\/h2>\n
If you’re using a fixed weight bench press machine instead of the chest fly:<\/h3>\n
\n
If you’re using free weights as an alternative to the pec deck:<\/h3>\n
\n
Want a pec deck alternative with dumbbells? How about the DUMBBELL FLY<\/h2>\n
\n
If your gym has the right equipment you can try this pec deck alternative – the CABLE CHEST FLY<\/h2>\n
\n
Pec deck alternative exercise number 5 – the INCLINE DUMBBELL PRESS<\/h2>\n