This isolated exercise promotes the development of the trunk muscles
The peck deck, an exercise performed on a specific machine in gyms, is an isolated exercise widely used to strengthen the pectoral muscles.
The machine consists of two padded elbow supports positioned in front of the body, where the arms are pressed inward in a hugging motion.
“It is the only exercise that works the pectorals in isolation, ideal for beginners because the device provides more stability and safety”, explains physical educator Emilio Maia, from the Evoque gym.
Among the advantages of making a peck deck are:
- Chest insulation: the peck deck allows effective isolation of the pectoral muscles, helping to develop them in a more targeted way
- Variety of angles: the machine offers the possibility of adjusting the position of the arms, allowing you to work different parts of the chest at different angles
- Less stress on the shoulders: Compared to other chest exercises, the peck deck tends to place less stress on the shoulders, making it a safe option for many users.
- Motion control: the machine limits arm movement, which can help users maintain proper form during exercise
Peck deck vs. crucifix with dumbbells
The peck deck and dumbbell fly are two popular exercises used to strengthen the chest, but each has its own distinct characteristics and benefits.
The peck deck machine usually allows adjustments to work different parts of the chest, providing a variety of motion angles to target different muscles. Plus, it’s a safer option for beginners.
The dumbbell sprint requires greater activation of the stabilizing muscles, as the practitioner must control the movement of the dumbbells during the exercise. This contributes to greater development of muscle stability and balance.
Additionally, because the exercise is performed with dumbbells, there is greater flexibility in terms of weight adjustment and range of motion, allowing for more precise adaptation to each practitioner’s individual needs.
How to make a beak deck
Adjust the peck deck machine to your height so that the elbow rests are in line with your chest. Sit on the machine and adjust the elbow rests so they are comfortable. Grasp the handles with your hands and bring your elbows together in front of your body, keeping your arms slightly bent.
Exhale as you press your arms inward until they are almost completely together. Pause for a moment, then inhale as you slowly return your arms to the starting position, controlling the movement. Repeat the movement according to the instructions in your training program.
Practicing the peck deck regularly, combined with a balanced diet and other pectoral exercises, can help effectively strengthen and develop this region of the body.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
