Discover the world with our lifehacks

Is pec deck same as machine fly?

Is pec deck same as machine fly?

fly machine. Although pec deck and fly machines work the same muscle groups, and the names are sometimes used interchangeably, there are subtle differences, notes Nick Rizzo, a training director at, an athletic shoe review site. “What’s different is the angle of the elbows,” he says.

Is pec deck good for chest?

The Pec Deck The myth: It’s a super safe and very effective way to work your chest muscles. The truth: This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen.

What muscles do pec deck Flyes work?

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.

Is machine flys better than dumbbell Flyes?

If your goal is to get a bigger chest, cables or a pec deck will always be superior to dumbbells for stimulating the chest muscles due to the force angles the machine creates. The first half of a dumbbell pec fly is what’s most effective, and the most difficult for a lifter to get through.

Is cable fly better than machine fly?

The machine fly has a few advantages over the cable fly. Not only is it a more stable lift than the cable fly, which tends to allow for heavier loading, but it also has a flatter strength curve. It’s not supposed to be easy at the bottom of the range of motion and nor disproportionally hard at the top.

Is pec deck better than bench press?

“Essentially, you can use the barbell bench press, pec deck or the cable crossovers interchangeably,” says John P. Porcari, Ph. D. “All three of those exercises are basically going to give you the same amount of muscle activation in the chest and are equally effective.”

Is pectoral fly better than chest press?

However, flys actually achieve greater a greater pec stretch than bench presses. Most people don’t achieve a full pec stretch with the barbell bench press, as the barbell can’t go down further than your chest.

Are machine flyes good?

The fly machine is ideal for increasing chest strength and muscle mass by targeting the pectoralis muscles. You have two sets of pectoral muscles on each side of the front of your chest: the pectoralis major and the pectoralis minor.

Do machine flys work inner chest?

Pec deck flys work the pectoralis major muscles (i.e. the main, large chest muscles), to include both the sternal head (i.e. inner aspect) and the clavicular head (i.e. primarily the upper aspect of the chest, but also the upper-outer aspect).

Do chest flys work the whole chest?

The dumbbell flye targets all areas of the pecs, but most significantly the sternal fibres – those that attach directly to your sternum. Growth in this particular area creates the defined “chest separation” look. The move is also better at stimulating chest fibres across the spectrum than the flat bench press.

How and why to use a pec deck machine?

Decide on the machine’s weight.

  • Take a seat on the platform.
  • With each hand,grab one of the machine’s handles.
  • Pull your arms toward your body while squeezing your pectoral muscles while gripping the pec deck handles.
  • Repeat until you’ve completed the required number of reps.
  • How to do pec deck flyes for real results?

    The Rear Delt Fly is a GREAT exercise to make your shoulders look massive and provide that 3D look. One problem is that people often don’t know how to use th…

    How to do a reverse pec deck fly?

    Reverse Pec Deck Fly Form: Sit on the pec deck fly machine with your stomach against the pad. Grasp the pec deck handles ensuring your upper arms are parallel to the floor. Push the handles back together as you contract your back and squeeze your shoulder blades. Hold this contraction for 1 second. Repeat for the desired number of repetitions.

    How to use a pec deck?

    Use dumbbells to perform dumbbell flyes. Lie on a bench with light dumbbells in your hands,above your head,palms facing one another.

  • Use kettlebells for kettlebell flyes. Use these exactly as you would dumbbells,with the same starting and end points,the same technique,and similar weights.
  • Use cables for cable flyes.