Building your chest muscles may be a priority if you wish to sculpt your body just through exercises. You may also want to build the chest muscles if you actively participate in sports and wish to enhance your throw or swing.
There are different types of exercises and pieces of gym equipment, and this may make settling on a specific type of equipment or the exercises a challenge. Pec deck chest training is an option that your personal trainer or physiotherapist may recommend. So let’s look at the benefits of pec deck training.
A pec deck is a workout machine designed for increasing chest muscle mass and strength. It is, therefore. It is so effective that it is featured as one of the most effective exercises for building the chest muscles.
Just as it sounds, pec deck chest training engages your chest and the supporting muscles. It primarily works on the pectoralis major to increase your strength. Pectoralis major is the muscle responsible for the swinging of your arms and bringing them together.
By engaging your pectoralis major, the pec deck improves your torso strength and builds stability for the shoulder blades. Do note that this activity also activates the supporting muscles in your system, such as the serratus anterior. The serratus anterior opens up and then strengthens your shoulder backs to enable you to complete your exercise sessions
The pecs are one of the most prominent muscles in the human upper body. Therefore, they play a pivotal role in ensuring that you have a good overall posture.
The pecs also help stabilize your shoulder and back muscles to ensure that your posture is maintained. Finally, they’re also helpful in the stabilization of your shoulder joints.
If you are a fitness enthusiast, you must have come across claims that chest exercises reduce the size of breasts. Well, that’s a myth, and there is something that you can do about it.
But first, it would be best if you first understand that chest exercises like peck dec training actually do the opposite of what this myth alleges. Actually, by building the chest muscles around your breast tissues; the breasts get a better lift and more support.
The chest muscles also provide support to organs responsible for natural breathing. This is because your pecs are attached to the ribs, which are known to expand every time you breathe.
Ideally, it can make your rib stretch exercises even more effective if you’re attempting to increase your lung capacity. You may need the guidance of a qualified professional to help with such exercises.
If you are looking to eliminate your chest fat fast, pec deck training is one of the most viable training options that your provider may recommend. Ideally, it works by engaging your chest muscles to burn the fats and eliminate those bulges and bumps that you may find embarrassing.
You may not even realize it, but a bigger fraction of the activities you engage in utilize your pecs. From squeezing to holding and lifting objects, you need stronger pecs for improved productivity. Ideally, you may want to add more strength to your pecs to increase productivity if your day-to-day activity involves a lot of lifting and squeezing.
If you’re planning to use the pec deck machine, it would be best if you work with a knowledgeable personal trainer who will guide you through all the basics. A PT will also guide you on the ideal technique to use and reduce the risks of suffering injuries in the process.
As a basic rule of thumb, here are the core basics you should master when performing pec deck chest training;
1. Choose the ideal weight for your machine. Again the weight you choose should be ‘heavy’ enough to engage your chest muscles, but it shouldn’t be ‘too heavy’ that you can hardly move it as this may exacerbate your risk for injuries.
2. Sit on the bench and then firmly press your back flat against the back of that bench. Ensure that your feet remain flat and firm on the floor.
3. Extend your forearms to freely hold each handle of the machine with one hand each. Do note that the design of these machines vary so the one you use may have resting pads. If it is designed with a resting pad, place each of your forearms on the resting pads. After that, bend the arms at a 90º angle and then maintain the elbows at chest level.
4. Grip each of the platform’s handles, holding them firmly. Proceed to pull the arms towards your body. When pulling the arms, be ensure that you contract the pectoral muscles. Move the arm pads or handles towards your chest, and then maintain that position for a few seconds. Slowly, release the pec deck machine’s handles back to the starting position.
You can repeat the reps for as long as you want while maintaining that sequence. On the same note, even though the pec deck chest training is very effective, your safety comes first.
If you’re not sure about anything, seek clarification as this may help you avoid injuries. One of the safety steps you will need to observe in this case is observing the ideal breathing techniques, so your muscles do not get deprived of oxygen. With that being said, be sure to exhale when pulling the pec deck machine handles towards your chest. Inhale when releasing and guiding the handles back to the original position.