Are you looking for some extraordinary development in the chest muscles? Exercises like Bench Press are dominant for making a rounded chest and a deep line. But if you want something extra, you have to bring yourself out of your comfort zone. You have pitched at the right place if you want to give yourself a hard challenge. In today’s post, we will look at one of the most effective chest exercises commonly called Pec Deck Fly. Let’s find information including benefits, and performance methods, and explore Pec Deck Fly alternatives.
Pec Deck Fly
Basically. Pec Deck Fly is a machine-based workout that you can find at luxurious fitness centers or gyms. This particular workout is best for strengthening the upper body such as the chest, core, shoulders, and biceps. No doubt it’s a complete package for those looking for a greater range of motion without getting injured. As compared to other chest exercises that require weightlifting, Pec Deck Fly is a safe one.
Struggling against weight that is controllable with the machine support will reduce the risk of pain. Moreover, this exercise develops your overall pectoral muscles which guarantees a hardcore chest. With a back support, you will not engage your back muscles that will let you work for the front side only. Keeping your head straight is very important and focus on bringing tension in the abdominal muscles.
Benefits of Pec Deck Fly
Machine-based exercises are very advantageous for different reasons and in this case, you also find a bunch of benefits. Some of the highlighted benefits of this exercise are as follows:
Chest Strengthening: By working for the chest muscles, this exercise helps to shape your body. For wider chest size, you must experience this one and bring results.
Inner Development: Most of the exercises bring results for physical muscles but if you want to focus on the inner chest, then Pec Deck Fly has no alternative. It defines your chest and isolates the muscles by generating a focused line.
Range of Motion: Pec Deck Fly improves your range of motion as you are pulling the handles from behind the back line. The objective is to bring the handles in front of the chest by generating full force.
Shoulder Mobilization: However, the chest is the main muscle to be targeted in this workout. However, it does not mean that it does not provide mobility to other muscles. It will emphasize your shoulder joints and let them bear some pressure.
Improved Cardio Health: Performing exercises like Pec Deck Fly will pump up your heart rate and contribute well to improving overall heart health.
Hydration Efficient: Moreover, this exercise will make you sweaty and your body will lose minerals. to fulfill the essential salts, you have to drink plenty of water that will keep you hydrated.
By incorporating this exercise into your fitness routine, you will maximize your muscular development and bring a change in yourself rapidly.
How to Perform
It is a universal truth that If you are trying something new then you must follow instructions. Similarly, you must follow primary steps to perform the exercise efficiently.
- Sit on the machine and make sure that the handles are approaching the chest height. Adjust the weight and angle of the handles so that you can easily access them.
- Hold the handles with a neutral grip and bring the chest outward to bring tension.
- Now, generate power through upper body muscles and bring both the handles in front of the chest line. Ensure to connect both handles at a common point.
- Pause at the common point and then release the weight back to the initial position.
- Repeat the movement according to your need and try to perform 12-15 reps for each set.
You must start with low weight if you are a beginner and focus on your proper form. Once you master the move, it’s time to lift up and give yourself a hard challenge.
Pec Deck Fly Alternatives
Here are some of the best and most suitable alternatives that you can try for Pec Deck and focus on your chest.
1. Cable Crossover
Cable Crossover is a famous and remarkable chest-oriented exercise and is carried out in gyms. Most fitness experts recommend this particular workout for those who want quick results. Wif performed with balanced height and low weights, this exercise brings positive results. Moreover, you will be focusing on each side equally so that both the chest muscles will gain significant attention.
Not only your physical health will get improved but also your cardio health will gain an advantage. Focus on proper form and try to incorporate it with HIIT workouts to bring power in your chest. Pulling the cables with full strength will also put pressure on shoulder joints and lower back. So you must feel tension in the upper back and lower back along with chest muscles.
2. Svend Press
Svend Press is a suitable and best Pec Deck Alternative that you can consider. This exercise requires you to have two weighted plates and all you need is to press them. Stand straight with your chest outward and push the weights with equal strength in front of the chest. Make sure to keep your arms straight and don’t flex the elbows.
Your upper body gains maximum advantage from this exercise, especially your chest muscles. if you are dreaming of a rounded chest, then don’t forget to include this significant powerhouse in your chest routine. You can also perform this exercise at home if you can’t access the gym.
3. Dumbbell Floor Fly
If you have performed Dumbbell Bench Press, then Dumbbell Floor Press is not a new thing for you. Instead, this exercise requires less range of motion which makes this suitable for those who cannot rotate the angles deeply. This exercise requires a pair of dumbbells and all you need is to lie flat on the straight surface.
Similar to the Dumbbell Bench Press, you have to carry a dumbbell in each hand and press it against the chest line. Bring the dumbbell in front of the chest with extended arms and focus to create tension in the upper chest. Don’t try to perform with heavy weights and always pay proper attention to have perfect form.
4. Resistance Band Fly
Resistance Band is a key fitness tool and almost with the help of this unique equipment, you can target different muscles such as Chest. Resistance Band Fly is one of the best and most considerable exercises for those who want an extension in the exercises. Machine-based exercises like Pec Deck are safer but Resistance Band Fly focuses the target muscles deeply.
5. Guillotine Press
The Guillotine Press is one of the most impressive Pec Deck Fly Alternatives that is very similar to the Barbell Bench Press. The difference between both exercises is of pressing the barbell. For example, Bench Press requires you to press the barbell toward the chest whereas this workout allows you to do the same thing with a different approach.
You will feel tension in the upper chest but it also pressurizes your arm muscles/biceps a little. it is more gentle for the shoulder joints and shifts load to the shoulders if you bring the barbell backward.
6. Bench Press
Almost everyone in the fitness industry knows this specific workout and performs Bench Press with lightweight exercises. If you are doing Pec Deck regularly and want to maintain strength in the muscles, don’t forget to hit this exercise. Simply you have to press the barbell towards the chest and feel pressure in the chest muscles.
This exercise particularly has plenty of advantages for you and will improve overall fitness. Fitness experts or athletes who have to bring quick results will focus on this significant move for rapid outcomes.
Bottom Lines
Pec Deck Fly is one of the ever best exercises for bringing explosiveness in the chest. However, relying on a single exercise may not give proper strength to the overall chest. This exercise is for pectoral development which means that it will not target other chest muscles. To focus on other chest muscles, you must try the Pec Deck Fly Alternatives discussed above in the blog. Stay blessed and keep visiting us to maintain overall fitness.