Chest muscle training is very popular, especially among men, in gyms all over the world; there are many useful exercises to train this muscle district, today we discover the benefits of the peck deck machine.
Muscles involved
The car Peck Deck is designed to increase the force and chest muscle mass; is a very effective exercise, so much so that theAmerican Council of Exercise he classified it as one of the best exercises to build chest muscles.
The peck deck it works both the chest and the supporting muscles, especially the pectoralis major, which is the muscle that allows you to swing and join the arms.
In addition, the torso is strengthened and the shoulder blades are also stabilized; Supporting muscles are also activated, such as the serratus anterior and the back of the shoulders, which is used for the final part of the exercise.
Benefits
While the peck deck isn't the only exercise for the pecs, it does provide a intense and complete workout for the chest and strengthens the as well core and arms.
An exercise like the peck deck can be a valuable ally to quickly achieve muscle failure at high repetitions and the accumulation of metabolites in the muscles.
How to use the peck deck machine
Understanding the correct technique for performing this exercise will help alleviate and avoid muscle injuries; let's see the execution steps:
- Select the weight to be used on the machine
- Sit down with your back firmly pressed into the seat and your feet flat on the ground
- Grasp the handles of the machine with both hands
- Bend your arms 90 degrees, keeping your elbows at chest height
- Pull your arms towards your body while contracting your pectoral muscles
- Bring the handles in front of the chest, maintaining the position for a few seconds
- Slowly release the starting position.
Other useful execution tips:
- Exhale as you pull the handles towards your chest and inhale as you return them to the starting position
- If the workout is very intense, lower the weight to avoid injury
- The last repetition should be difficult to perform, but not hard enough that you have to lift your feet and back.
Alternatives to the peck deck
As an additional exercise, the peck deck can definitely be inserted into your cards during muscle training pectorals; let's see some variations of this exercise:
- Reverse peck deck: you position yourself on the seat in reverse, looking at the backrest, making a sort of rear opening; this variant works in particular on the posterior deltoid
- Inclined peck deck: in this version the bench is inclined at 45 ° to allow greater activation of the clavicular portion of the pectoral major and of the anterior deltoid
- Narrow peck deck: in this variant the pinch (made with three fingers) it is at the width of the torso to favor the activation of the clavicular bundles of the pectoralis major and the triceps.
Alternatively, however, you can perform the following exercises:
- Chest press
- Bench press
- Shoulder press
- Pushes over the head.
And you, do you ever use the peck deck machine in your chest workout? Let us know in the comments!
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