Bookmark

Home
Exercises
Pec Deck Flyes
Reverse Pec Deck Flye
Different types of exercises on the pec deck machine
Machines
Problems with Pec Deck
What is a pec deck?
Advantages of the Pec Deck
Different types of pec deck machines
Pec Deck Machines vs Machine flyes
Pec Deck Machines

Pec Deck Flyes

The conventional way of trying to build the pectoralis muscle, the muscle which is located in the chest area, was by using dumbbells. Dumbbell flye were very popular amongst the bodybuilders in an age where machines were unheard of. Dumbbells or conventional weights were used in ever exercise to build the weightlifters muscles and body.

In a sitting position, with the back erect and legs loosely placed on the ground in 90 degree position, the dumbbells are lifted above the head, creating a 90 degree position with the arms with the arms positioned vertically upwards and the elbows are parallel to the floor. This is known to be the starting position of the dumbbell flyes.  The major chest muscle, the pectoralis muscles are contracted and the arms are brought closer together until they meet. This position is held for at least 2 seconds while the weightlifter exhales. Whilst inhaling a breath, the weightlifter will slowly release his arms back to the starting position. The starting position is held again for at least 2 seconds.

The above exercise was the conventional way of building the targeted chest muscles, but in this new age, where machines rule the technology world, the pec deck machine was created, where the pec deck flyes over ruled the dumbbell flyes. Most weightlifters now prefer to use the pec deck flyes as compared to the traditional, conventional method. The pec deck flye does not vary much from the conventional way of exercising the chest muscles, but the pec deck flye has proved itself to be a more safer and effective way of building the major chest muscles. In the process of building the chest muscles, pec deck flye also helps in defining and building the major back muscles and the muscles in the arms.

Pec deck flyes are very simple to execute. Using the pec deck machine, the weightlifter positions himself on the seat, leaning his back towards the back pad. He then adjusts the seats to his preferred height. He should then choose the weights from the weight stack which is connected to a pulley which is in turn connected to two suspended bars with arm pads on each side. Once this is done, the weightlifter must position his elbows in a 90 degree angle and have his forearms leaning against the arm pads. The two handles are held by his palms.

Once this position is obtained, the pec deck flyes are ready to be executed. The arms are brought together with a fluid motion. While the weightlifter exhales his breath. This activity squeezes the pectoralis muscles in the chest causing it to contract. Following this motion, the weightlifter must now inhale slowly whilst he carefully goes back to the starting position. This activity will allow the chest muscles time to relax and isolate. These activities should be executed without any rests in between repetitions until the desired amount of sets have been achieved.

The pec deck flyes are more efficient version of the dumbbell flyes giving a better result everytime. The pec deck flyes, not only build a stronger and more defined outer chest, but also works the inner chest, the back muscle and the arms.  The pec deck flye is definitely a better, newer and a more complex version of the conventional and traditional methods of working the chest.

© www.pecdeck.com