Pec Deck

Directions:

Preperation/body position

1. Set correct resistance on the machine.
2. Sit on seat (adjust height if needed), with back supported by back rest.
3. Keep torso erect and back straight.
4. If available, press feet on foot lever to move pads in better position to use them.
5. Depending on the type of machine, place forearms on padded levers, or relevant gripping area.
6. Make sure upper arms are parallel to the ground, and perpendicular to your body.
7. Release foot lever if necessary.
8. *Please read through specific instructions on machine.*

Excution/Movement

1. Whilst keeping good body posture, contract chest to bring the two pads together.
2. Slowly control the levers back to the starting position, so that elbows are just past shoulder level.
3. Repeat for desired repetitions.
4. *Please read through specific instructions on machine.*

Comments

A popular choice of exercise for those who do not seem enter the free weight section of the gym regularly, and want to target the pectoral muscles!

The pec deck can be quite effective at isolating the chest fibres, as they are recruited during lateral flexion of the shoulder. The nature of the arm position during the exercise also allows for minimal involvement of secondary muscles during the execution of the exercise. This is ideal for those who want to isolate the chest, maybe for use as a pre-exhausting exercise before chest pressing exercises to follow.

The pec deck should not be confused as a ‘shaping’ exercise. This seems to be displayed in some texts, in the media, and also advised by some gym staff and trainers (who really should know better). A muscle will gain shape by hypertrophy occurring in specific areas. Isolating specific fibres of a muscle is an impossible task, however a slight shift of emphasis can be placed on muscle regions in certain circumstances. Isolation exercises are not going to specifically shape the muscle they are targeting, they will just cause direct stress to the tissue, in the hope for hypertrophy to occur.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
Lower rep ranges will likely not suit this exercise due to excessive stress placed on joints.