{"id":9187,"date":"2021-02-24T15:08:04","date_gmt":"2021-02-24T07:08:04","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=9187"},"modified":"2022-03-31T16:34:51","modified_gmt":"2022-03-31T08:34:51","slug":"chest-fly-machine-step-by-step-guide-how-to-do-the-pec-deck","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/chest-fly-machine-step-by-step-guide-how-to-do-the-pec-deck\/","title":{"rendered":"Chest Fly Machine | Step-by-Step Guide | How to Do the Pec Deck"},"content":{"rendered":"
Knowing how to do a chest fly properly on the pec deck machine can greatly improve your gym physique. It’s one of those machines where you see all manner of guys and girls giving it a go, with mixed results. So if you really want to know how to do it properly and up your chest game, read on.<\/p>\n
The pec deck is one of the most popular machines in the gym. With the correct tech\u00adnique, it provides a great way to work the chest muscles with pec flyes. It’s perfect for those who like the simplicity, speed and ease of use provided by a machine. Additionally, when performed correctly can be every bit as effective at hitting those chest muscles as free weights exercises.<\/p>\n
Pec flyes are normally performed on a machine, commonly known as the pec deck.<\/p>\n
By sitting in an upright position and bringing the elbows across the chest while exerting force against pads and levers with the forearms, the pec\u00adtoral muscles of the chest can be worked.<\/p>\n
Unlike the chest press machine, which uses the triceps muscles of the arm to assist the chest, pec flyes when executed correctly, hone in on and isolate the pectoral muscles of the chest.<\/p>\n
Pec flyes isolate and work the chest muscles. These are used in any activity where the arms move forward or across the torso.<\/p>\n
Examples include racquet sports, swimming, gymnastics and numerous other sports. Additionally, any ac\u00adtivity that requires ‘pushing’ with the arms.<\/p>\n
Also, correctly performed chest exercises can improve posture and breathing. Furthermore, they’ll lend an aestheti\u00adcally pleasing look to the upper torso.<\/p>\n
Apart from increasing the variety in your armoury of chest exercises, pec flyes can also be an excellent tool for de\u00adveloping flexibility. Both in the pectoral muscles of the chest and the shoul\u00adder joint. The muscles and joints are worked through a much larger range of movement than normal ‘pressing’ movements for the chest.<\/p>\n
Sit on the pec deck with your back flat against the upright and place your hands on one of the handgrips. Secondly, make sure your forearm is pressed against the support pad.<\/p>\n
Now check the height of your elbow in the mirror (or ask someone to observe it for you). Your elbow must be at about the same height as your shoulder and certainly no higher. Ideally, you want your elbow somewhere above the nipple and marginally below shoulder height.<\/p>\n
Viewed straight on in a mirror, your upper arm will be just about parallel to the floor.<\/p>\n
If your elbow is higher than shoulder height, move the seat upwards. Conversely, if it’s lower, move the seat down a little. Some pec decks also offer variable handgrips.<\/p>\n
Many modern pec decks provide a variable range of movement. You can take advantage of this to work your chest muscles through a full range of movement and to improve your shoulder joint flexibil\u00adity.<\/p>\n
Having sorted your optimum body position, sit right back on the seat. Next, en\u00adsure your head and back are flat against the upright. Then, try simultaneously to place both arms in position, hands on the grips and forearms behind the pads.<\/p>\n
If you can manage this, the range of movement set is not sufficient for you. You need to set the levers further back so that when you attempt to position both arms as described above, you can’t quite stretch to it.<\/p>\n
If the levers are still miles behind you even when you’re fully stretched, you’ll need to bring them in a bit.<\/p>\n
The ideal lever starting position is about three inches, or 7.5 cm, behind your maximum stretch.<\/p>\n
OK, now you’re ready to start. And you thought all you had to do on the pec deck was to adjust the weight.<\/p>\n
After selecting the cor\u00adrect weight, sit right back on the seat. Turn your torso slightly to your right and pop your right arm in the correct position behind the pad.<\/p>\n
Now turn to\u00adwards the left lever, dragging the right lever in a little as you turn. You should now find that you’re able to place your left arm behind the left pad with ease.<\/p>\n
Having got both arms in position, turn to face forwards again. Make sure you’re sitting right back on the seat, with your head and back fully sup\u00adported.<\/p>\n
Gripping the handles only lightly, squeeze the levers in\u00adwards.<\/p>\n
Make sure that all the force for the movement comes from the pres\u00adsure on the pads applied by the forearms. Don’t push with the hands.<\/p>\n
Squeeze until the two pads meet directly in front of you. You want both pads to travel the same distance. However, you may find that your weaker side lags behind the stronger side. That’s ok, for now.<\/p>\n
When the two pads touch directly in front of you, pause briefly in this position. You’re at the point of maximum contraction, so squeeze your chest mus\u00adcles.<\/p>\n
Keep your back and head flat against the seat upright throughout the lifting movement. Avoid leaning forward, especially as you reach the maximally contracted position.<\/p>\n
You should be breathing out during the lifting phase.<\/p>\n
Slowly and smoothly, let the levers move backwards.<\/p>\n
Ensure that they’re moving at the same speed as each other and inhale dur\u00ading this movement.<\/p>\n
You should allow the levers to move back far enough so that you get a really full-range movement. You want your chest to feel thoroughly stretched before coming back for the next rep.<\/p>\n
However, to accomplish this safely, you must concentrate on a smooth, steady lowering action. Don’t let the levers suddenly fly back out of control. That’s a shoulder injury waiting to happen.<\/p>\n