Is pec deck fly good?
The chest fly or “pec deck” is a great way for both beginners and those with experience to target the chest muscles without worrying about the balance required when using a bench, a ball, or when standing. It’s also a useful machine if you have a lower-body injury and need to avoid standing.
What does pec deck fly do?
The pec deck fly primarily targets the sternal, or lower, region of the muscle, but the upper portion of the muscle does assist in the action. Pectoralis Minor: This is a thinner, flatter muscle that lies underneath the pec major.
What muscles does Pec Fly work?
Tip. The pec machine targets the pectoralis major and minor muscles in your chest, as well as muscles in the front of your shoulders.
What can the average man bench?
The average American adult man weighs about 199 pounds, according to the National Center for Health Statistics. And the average, untrained 198-pound man bench presses about 135 pounds, according to ExRx.net.
Is pec deck and chest fly the same?
Differences. The two exercises work the same primary muscle, but they differ in the lesser muscles recruited to complete each exercise. With the pec deck machine, no stabilizer muscles are used, because the machine does the work of stabilizing the weight.
How much can a gorilla bench press?
4,000 lb
A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.
How do you use a pec deck Flyer?
Butterflies / Pec Deck / Seated Machine Flyes Sit on a pec deck machine with your back flat against the back rest. Grip the handles and make sure your arms are parallel to the floor. Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Inhale as you return to the starting position in a controlled movement.
What is a pec deck?
The pec deck is a machine based on a chest fly. As such, it is a machine fly or seated lever fly. You sit down in the seat with your back against the pad and your elbows are kept at the same angle as your arms move through an arc that targets the pecs and delts.
What is a reverse Pec Dec?
The reverse pec dec does the complete opposite of the pec deck. You sit down facing the weight stack and you pull your scapula together (adduction) instead of spreading them apart. As such, it is a machine rear delt fly, which is why the machine is also known as a reverse fly machine.
What muscles does the reverse pec deck work?
The main muscles trained with the reverse pec deck are the rear delts, rhomboids major and minor, teres major, infraspinatus, and to a lesser extent the middle traps. This machine is designed to target these muscles of the upper back through scapular adduction as all these muscles work together to pull the arms back and the scapular together.