If you are wanting to build up your chest muscles there is no better piece of equipment to look for than the Pec Deck machine at the gym. However, if you are a bit of novice in the gym, machines can be intimidating to try out if you are not sure how to use them.
Oftentimes the pec deck machine is overlooked because there are many other ways to exercise the chest, but it can be a great way to change things up and add variety to your routines. In this article, we will be breaking down what exactly the pec deck machine is and how to use it.
What are the benefits of a Pec Deck Machine?
The pec deck machine is designed to help you strengthen your chest muscles, mainly the pectoralis major, pectoralis minor, and the serratus anterior. Working on these muscles using this machine will also help to balance your shoulders and engage your core, amongst other supporting muscles. Because you stay seated for the duration of the exercise it is a suitable machine for beginners that does not put too much stress on your body. You can also gradually increase the weights over time as your fitness levels increase.
How to correctly use the Pec Deck Machine.
- Firstly, adjust the equipment to make sure that it will be comfortable and safe for you to use. Your feet should be comfortably on the floor with your back straight but not strained. When you extend your arms to the handles your elbows should be in line with your shoulders.
- Next, adjust the weights to your preference. If you’re just starting out make sure not to being with too heavy a weight. Rather start off lighter and then work your way up.
- Sit in the seat comfortably, relaxing your neck and shoulders. Make sure that your back is firmly against the seat and your feet are flat on the floor. Hold onto the handles with your arms at a 90-degree angle, with your elbows level with your chest.
- Pull your arms towards you, bringing the handles in front of your chest. Maintain this position for a number of seconds before carefully returning the handles to the original position.
What mistakes are you making?
As with most exercises and exercises machines, it is easy to do more damage than good if you do not know what you are doing. Here a few common mistakes that people make when using the pec deck machine so that you can try to avoid them.
Most of the time our breathing is involuntary and when using this machine, it can be easy to hold your breath the whole time. To avoid injury, make sure to release your breath with each repetition.
As you are sitting down it can be tempting to use your feet to brace yourself during the exercise in order to have more control. You might also find yourself arching your back to complete the exercise. To avoid injury, try to maintain good posture and reduce the weights if you find yourself straining yourself.
There are loads more exercises to learn about how to exercise your chest. For a thorough grounding in these and other exercises, you need to study our Personal Training Diploma. For more information, please follow this link.